Dubai: After a month-long period of abstinence and discipline with food and drink, it is easy to let go and binge during Eid Al Fitr.

But doctors and nutritionists urge people to ease into regular eating habits and not give the body’s metabolism a jolt.

Dr Zain Gulzar, consultant endocrinologist and medical director at RAK Hospital’s diabetic clinic in Dubai, told Gulf News: “During the month-long fasting, our bodies get tuned to staying hungry for longer periods. So if people binge during Eid, although our bodies quickly adapt to it, it also triggers the excessive release of insulin to deal with the sudden spike in blood sugar levels.”

Excess insulin has side-effects, Dr Gulzar said. “If people eat a lot of carbohydrates — which is the case during Eid — these get converted into fat by insulin and stored in our body. The body is not likely to give up on that fat easily and the result is weight gain.” This carbohydrate load includes fruit juices, and all kinds of high-carb meals including desserts, sweets and cakes.

The high release of insulin also results in reactive hypoglycaemia, Dr Gulzar added. Because the body is suddenly facing a high carb-load, the excess insulin results in a subsequent blood sugar drop. “This drop in blood sugar results in mood swings, irritability and hunger. More insulin triggers an urge to eat more carbohydrates and this turns into a vicious cycle,” Dr Gulzar said. To cut this cycle, it is important to have a sensible eating plan after Ramadan to get back to routine.

The usual dietary ratio is to consume 40-50 per cent carbohydrates, 30 per cent proteins and 20 per cent fats. “Drink at least 2.5 litres of water throughout the day to counter dehydration during this weather and help the body flush out toxins,” he advised.

Clinical dietitian Mitun De Sarkar explains why it is important for the body to acclimatise to regular eating intervals after a 30-day sunrise-to-sunset fast. “Your body takes 21 days to get used to a certain lifestyle pattern. So after 30 days of Ramadan, you are likely to disturb that routine. This can lead to indigestion and acidity to serious gastroesophageal reflux in some. This change not only impacts the digestive system, it can also disrupt hormonal and metabolic systems, leading to weight gain.”

 

Tips for going easy on yourself

Give your body a week to readapt, starting with the first day of Eid.

Each morning, as soon as you wake up, drink warm water with lemon juice. The lemon juice will stimulate your digestive juices and alkalise the body. The better the flow of digestive juices, the better the ability to digest food.

Have a light breakfast. Stay clear of samosas and fried temptations. Have oatmeal, yoghurt, fruits, dates, figs and buttermilk. Or enjoy a wholemeal toast, a slice of mild cheese, cucumbers with a mint-yoghurt dip and grilled sweet potatoes. These are power-packed foods that will give you a great head start to the day.

Avoid sugary teas in the morning. Drink green tea or black tea. Say no to all-time favourite karak chai.

Eat 5-6 light meals during the day. The idea is to be gentle on your body and consume 1/4th of what you can actually eat. Remember, this is prep time for the routine to come.

Consume probiotic yogurts and supplements to replenish the good bacterial gut flora.

Avoid fatty foods, sweets and spicy, greasy curries.

Leave sugary juices alone. Even fresh fruit juices are best avoided at this time. Instead, grab a fruit and eat it whole with the fibre.

Stay away from buffets. Remember the old saying, ‘Don’t let your eyes get bigger than your belly’.

Stay hydrated. Experiment with cold, delicious, infused water — with cucumbers, berries, orange, lemon, ginger or mint. These are excellent, healthy summer refreshers.

After a week, gradually increase heathy calories and portions, get back to exercise and a healthy routine.