Fasting during Ramadan offers moments of self-discipline, gratitude and humility, as Muslims fast from sunrise to sunset, before celebrating and sharing food with friends and family during Iftar and Suhoor.

Abstaining from food and water has both benefits and drawbacks, so it’s important to practice safe fasting and know how to manage and monitor your nutrition, hydration and overall well-being. First, it’s important to understand how fasting affects the body.

“Fasting is a fascinating process for the body and, when done properly, is so beneficial for general physical and mental health,” explains Justine Dampt, Certified Integrative Nutrition Health Coach at Shake Your Plants. “When you fast, your body essentially shifts its primary energy source. Initially, it relies on stored glucose. After that is depleted, as fasting continues, insulin levels drop, and your body starts tapping into fat reserves. This metabolic shift can lead to weight loss and improved insulin sensitivity for some – this process is called ketosis.”

Justine points out that another “amazing process” that happens to your body is autophagy – a natural cellular repair process that removes damaged cells and supports regeneration. “I mean, how magical is this?”

She adds that it’s crucial to understand when going through long periods without food, that your nutritional needs shift. “The body experiences dehydration and a depletion of essential minerals, such as sodium, potassium and magnesium. These electrolytes play a fundamental role in maintaining energy levels, supporting muscle function, and regulating hydration. This is why nutrition and, more importantly, hydration choices during the limited eating window are essential.”

The question is, what do these ‘good choices’ look like?

“Basically, what you eat before and after fasting impacts your energy, focus, and well-being,” Justine explains. “In short, a ‘good’ diet can make fasting more manageable. We always say to eat a ‘rainbow’ – aka a plate full of colours made up of slow-digesting complex carbohydrates to provide lasting energy (oats, quinoa, rice, lentils, chickpeas, sweet potatoes); Quality proteins to support muscle repair and immune function (eggs, chicken, fish, tofu, milk, yoghurt); Healthy fats, which are good for brain function, hormone regulation and heart health (avocado, olive oil, nuts, seeds); And fibre-rich foods, as they’re essential for digestive health, help regulate blood sugar levels, reduce cholesterol and promote satiety (legumes, vegetables, fruits, berries).”

Whether you’re someone experienced in fasting or perhaps new to the practice, there are a few important things to be aware of, says Justine. Highly processed sugars, refined carbohydrates or fried foods may lead to blood sugar spikes and crashes, Justine says, which can cause extreme fatigue and irritability and leave you feeling bloated and uncomfortable. “Hydration is often overlooked. Fasting depletes electrolytes like sodium, potassium and magnesium, which can cause fatigue and headaches.”

As for what to eat on a day-to-day basis when fasting, she suggests looking at “Suhoor, the last meal of your eating window as your fuel for the day, and Iftar, the first meal of your eating window as recovery. During Suhoor, the goal is to consume foods that provide long-lasting energy, hydration and satiety, so opt for overnight oats with chia seeds, berries and a scoop of plant-based protein powder, or wholewheat toast with avocado and eggs. Break your fast, Iftar, with a few dates and water to replenish glucose levels. Follow that with a light, balanced meal, such as lentil soup, grilled chicken or fish and a side of quinoa or brown rice with steamed vegetables. Avoid heavy, fried foods that can cause sluggishness.” During your eating window, she recommends healthy snacks like fruits, nuts or a small yoghurt if you’re feeling hungry, but emphasises that continuing to hydrate is most important.

Offering some lasting advice, Justine says that it’s important to approach fasting with awareness and balance. “Listening to your body is key. If you experience extreme exhaustion, dizziness or dehydration, it may be necessary to adjust your approach. Ensuring that you’re consuming enough fluids, electrolytes and nutrient-dense foods can make all the difference in how you feel throughout your fasting period.”