Understanding the Health Effects of Intermittent Fasting and Ramadan Fasting

Ms. Shivani Sharma, Dietitian/Clinical Nutritionist, Milann Fertility Hospital, Bengaluru

Fasting have been in practice for centuries, whether for religious, spiritual, or health reasons. It is widely recognized for its metabolic and health benefits, but Ramadan fasting and Intermittent Fasting (IF) differ in keyways.

Intermittent Fasting (IF) follows a structured pattern like 16:8 or 18:6(fasting for 16/18 hours, eating within an 6/8-hour window) where individuals fast for set hours or alternate-day fasting while still drinking water and non-caloric beverages and provides flexibility in food choices during eating periods. It is primarily adopted for weight management, metabolic health, and longevity.

Ramadan fasting, on the other hand, observed during the holy month of Ramadan, follows a stricter regimen for 29-30days. It requires complete abstinence from food and water from dawn to dusk. The fast is broken at sunset (Iftar) and resumes at dawn (Suhoor). Unlike IF, Ramadan fasting is spiritual, focusing on self-discipline, gratitude, and devotion.

Though both involve periods of abstaining from food and drink, the key difference lies in their structure, purpose, and impact on health.

Health Benefits of Both Fasting Types:

1. Both fasting styles promoteweight loss and fat metabolism by reducing calorie intake and enhancing fat burning. IF provides a structured approach to weight management, while Ramadan fasting can lead to weight fluctuations depending on food choices during Iftar and Suhoor.
2. Studies show that fasting periodshelp regulate blood sugar levels and improve insulin sensitivity, reducing the risk of insulin resistance and type 2 diabetes. IF has been particularly linked to improved glucose metabolism while fasting during Ramadan also benefits those without pre-existing metabolic disorders.
3. Fasting triggers autophagy, a natural process where the body removes damaged cells i.e.cellular repair, and regenerates new ones.
4. Fasting gives the digestive system a break,improving gut microbiome balance and reducing bloating. However, heavy meals after fasting (especially during Ramadan) can sometimes lead to digestive discomfort.
5. Both fasting stylesenhance focus, cognitive function, and emotional resilience. Ramadan fasting fosters a sense of mindfulness, while IF has been linked to improved brain health and mood stabilization.

Clinical Tip:

While both fasting styles offer health benefits, mindful eating is key. Hydration & nutrient-dense meals are crucial to prevent fatigue and dehydration during Ramadan fasting, especially for individuals with diabetes, pregnancy, or chronic conditions. Regardless of the approach, fasting—when done correctly—can be a powerful tool for both body and mind.