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UAE: Changes in your body likely after Ramadan; how to regain energy, prevent muscle loss
While fasting offers both spiritual and physical benefits, like improved digestion and better metabolism, it can also lead to fatigue, minor muscle loss, and disrupted sleep patterns
- PUBLISHED: Thu 27 Mar 2025, 12:27 PM
As Ramadan comes to an end, many people find themselves adjusting back to their usual eating and sleeping habits. While fasting offers both spiritual and physical benefits, like improved digestion and better metabolism, it can also lead to fatigue, minor muscle loss, and disrupted sleep patterns.
Health experts have shared tips on how to transition smoothly while maintaining the positive effects of fasting.
Why do energy levels drop after Ramadan?
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During Ramadan, your body adapts to a new rhythm. Since meals are limited to specific hours, it starts burning stored fat for energy, which can lead to mild weight loss and a better metabolism.
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Dr Shreen Mohamed Hemdan, a specialist in family medicine at Burjeel Medical Centre, Al Shamkha, said: “Fasting helps improve insulin sensitivity and promotes cellular repair. However, because of the lower calorie intake and reduced activity, the metabolism may slow down slightly.”
As people return to regular eating habits, some might feel sluggish due to changes in meal frequency, mild dehydration, or an increased intake of processed foods.
To combat this, Dr Hemdan recommends drinking at least two to 2.5 liters of water daily along with eating balanced meals with protein, healthy fats, and complex carbs. She also advised people to slowly return to regular mealtimes to avoid energy crashes.
Rebuild strength, prevent muscle loss
If you have noticed a slight drop in muscle tone during Ramadan, don’t worry, it’s temporary. Regaining strength is all about proper nutrition and regular movement.
Dr Mahroos Al Rejjal, a gastroenterology specialist at Saudi German Hospital Sharjah, urged faithful to start with bodyweight exercises or light resistance training two to three times a week. “Increase your protein intake with foods like lean meats, eggs, fish, and legumes. Pairing protein with complex carbs after a workout helps with muscle recovery.”
Best foods to eat after Ramadan
After a month of fasting, it’s important to reintroduce a well-balanced diet gradually. Experts recommend focusing on:
Whole grains like oats and brown rice
Leafy greens and legumes
Lean proteins like chicken, fish, and tofu
Seasonal fruits for natural sugars and fiber
Dr Hemdan warned against overeating immediately after Ramadan. “Many people indulge in heavy meals, but eating smaller, nutrient-dense meals throughout the day helps prevent bloating and allows the body to readjust."
Should you continue intermittent fasting?
Some people choose to continue fasting after Ramadan using the 16:8 method (fasting for 16 hours, eating within an 8-hour window). Dr Al Rejjal believes this can be beneficial. “Intermittent fasting can help with weight control and reduce inflammation. However, it’s important to eat balanced meals and stay hydrated during eating windows.”
Getting back to normal
One of the biggest challenges after Ramadan is fixing sleep patterns. With late-night meals and early morning prayers, your body clock gets disrupted.
To regulate sleep, Dr Hemdan suggested:
Setting a fixed bedtime
Avoiding caffeine before bed
Limiting screen time at night
Doctors advised those returning to workouts start with light activities like walking or yoga before increasing intensity. “Staying hydrated and eating nutrient-rich meals before and after exercise will help avoid fatigue,” said Dr Hemdan.
Keeping up healthy habits
Ramadan is an opportunity to reset your body, and experts believe the benefits can last beyond the holy month. By staying hydrated, eating nutritious meals, and maintaining an active lifestyle, you can transition smoothly while keeping the positive effects of fasting.
“Your body has been through a shift, so give it time to adjust. Listen to your body, nourish it well, and ease back into your routine with mindful habits,” said Dr Al Rejjal.
SM Ayaz Zakir is a Senior Correspondent with a flair for extraordinary stories. His playground? Every corner of the UAE. He often ventures into remote corners of the country to capture compelling news and human interest stories.