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How many calories do you need during fasting to avoid weakness ?
When you fast, the number and timing of your meals are reduced. This means it's highly likely that you'll have less food intake. This will certainly affect the number of calories you consume. So, is it true that the body will lack calories when fasting? How many calories are needed so that the body does not become weak during fasting?
Calorie needs during fasting
Calories are a source of energy that the body needs. You can get calories from various foods and drinks that you eat.
Each person has a different daily calorie requirement. This will depend on your gender, age, and activity level.
Normally, men need 2,500 calories a day while women need 2,000 calories.
Meanwhile, children aged 4-9 years need around 1,400-1,650 kcal. Adolescent males (10-18 years old) need around 2,000-2,650 kcal and adolescent girls between 1,900-2,100 kcal.
The calorie needs of each person do not change during the fasting month. However, a study suggests that when fasting, the average person loses around 300 calories per day.
For this reason, some people may feel weak or experience the benefits of fasting, such as weight loss.
For people who are obese, you may need fewer calories to lose weight.
Tips for meeting calorie needs while fasting
Not only is fasting prone to calorie deficiency, it also puts a person at greater risk of having excess calories in their body.
A study in the journal Frontiers mentioned that the fasting month is often associated with higher calorie and carbohydrate intake. If this condition occurs continuously without being balanced with physical activity, you are more prone to obesity and eventually other chronic diseases.
This is because when fasting, you will endure thirst and hunger for more than 12 hours. As a result, many people will then overeat when breaking their fast.
Not to mention the habit of breaking the fast with foods high in fat and sugar also plays a role in increasing the amount of calorie needs during fasting.
In order for your body to get the right amount of calories it needs during fasting, here are some tips that you can do:
1. Eat nutritious food at suhoor and iftar
Calories are obtained from food and drink. That's why what you eat at suhoor and sahur determines your calorie intake during fasting.
At suhoor, you should eat foods that are high in fiber and protein, such as vegetables and fruits, as well as low-fat meat. Also consume healthy fats, such as in avocados, olive oil, and almonds.
Apart from meeting your nutritional and calorie needs, foods high in fiber and protein can keep you full for longer. This keeps you from overindulging when you break your fast and keeps your calories under control.
As much as possible, when breaking the fast, eat fiber-containing fruits such as 2 dates and water so that the amount of sugar and calories entering is not excessive.
2. Eat slowly
Eating slowly can also help you keep your calorie intake in check. This is because the body needs 20 minutes to signal that you have eaten enough.
Eating in a hurry during sahur and iftar can make you overeat. Eventually, your calorie intake increases.
3. Drink more water
You should drink more water. In addition to maintaining your fluid needs during fasting, drinking water will not increase the amount of calories that enter the body.
Avoid drinking sugary drinks high in sugar. If you want to break your fast with something sweet, you can get it from natural sources, such as dates or other fruits.
Food intake during iftar and suhoor
Here are some food recommendations that you can eat during iftar and suhoor:
1. Breaking the fast
When breaking your fast, try to fulfill your fluid needs by drinking water, low-fat milk, or fruits that contain a lot of water. Fruit is also a natural sugar intake that can replace the calories lost during fasting.
Some types of iftar foods that you can consume include:
- water
- dates
- fruits
- soup
- green vegetables
- brown rice or other complex carbohydrates
- protein and low-fat dairy products
2. Sahur
Similar to breaking your fast, you need to fulfill your fluid needs at suhoor to last you through the day. Choose foods that are high in fiber and low-fat protein to keep you full for longer.
Here are some examples of what to eat and drink at suhoor:
- water
- oats
- unsweetened whole grain cereal
- brown rice
- low-fat yogurt
- low-fat milk
- low-fat protein
- green vegetables
There is no difference in the amount of calories a person needs whether they are fasting or not. What is more important to consider is your age and the level of activity you will be doing.
If you need more calories, choose those from healthy sources, such as complex carbohydrates, vegetables, fruits and lean proteins.
Also, if you have certain conditions, such as diabetes, heart disease, or chronic kidney disease, make sure you consult your specialist first to know whether you can fast or not. Later, if they allow it, the doctor will also tell you the eating guidelines that must be followed to keep your sugar levels stable.
Thank you for reading this article. Have a nice day.
