1. Eat foods high in protein

Eating a protein-rich diet helps increase muscle mass

Eating high-protein foods at dawn and breaking the fast is a very effective way to fatten the body during fasting.

Protein is a nutritional intake that functions to gain weight and increase muscle mass.

Interestingly, research published by JAMA reports that it will convert excess calorie intake from protein foods into muscle instead of fat. This makes your weight gain healthier.

To be more effective, adopt a strategy of consuming 1.5-2.2 grams of protein per kilogram of body weight if you want to look fatter and healthier after Ramadan is over. 7 Healthy and Effective Ways to Fatten the Body during Fasting

You can get protein-rich food sources from:

  • Red meat
  • Fish
  • Egg
  • Dairy products
  • Nuts

Whey protein supplement.

Make sure the preparations are not too much coconut milk, salt and flavorings that can cause illness in the future. I recommend that the amount of protein, carbohydrates and fat be regulated by a doctor. 7 Healthy and Effective Ways to Fatten the Body during Fasting


2. Drink whole milk

Cow's milk is rich in fat, vitamin D and calcium, which are good for gaining weight

Cow's milk is rich in fat, vitamin D and calcium, which are good for gaining weight

Drinking whole milk or whole milk is one way to fatten the body during fasting that you should try.

The reason is that apart from being high in protein, the fat content in this milk is higher than other types of milk.

Fat contributes to total calories, which is greater than protein.

Therefore, intake of foods or drinks high in fat can quickly gain weight.

What Are the Benefits of Fasting for Health?

But of course, rather than trans fat intake from fried snacks, getting additional fat from milk will be healthier.

In addition, a glass of whole cow's milk is rich in calcium and vitamin D. One glass of whole milk can provide 23-28% of your daily calcium needs and 18% of your daily vitamin D needs.

The combination of calcium and vitamin D plays a role in strengthening and increasing bone density. When you gain bone mass, you gain weight.


3. Iftar with a filling drink

Choose high calorie drinks such as smoothies to help gain weight. When breaking the fast, I recommended it to immediately drink water. However, drinking too tightly before eating can actually make you lose your appetite because your brain thinks your stomach is full. It's the same if breaking with sweet tea. If you feel full yet, of course, all the ways you do to fatten your body will be in vain.

In fact, the fundamental way to fatten the body during fasting is to increase your calorie intake. To outsmart this, you can consume high-calorie drinks while eating heavily.

Apart from milk, some calorie-rich drinks are:

  • Fruit juice
  • Milkshakes
  • Smoothies

You can still drink water, but you should wait 30 minutes after eating and not before or while eating. This is useful so that you can get the calories from food optimally without feeling too full.


4. Consume complex carbohydrates

Potatoes are high in calories because they are rich in starch Complex carbohydrates contain fiber so you can eat them. Complex carbohydrates include brown rice, black rice, brown rice, wheat and quina.


5. Eat small portions but often

Eat smaller meals more frequently to keep your calorie intake intact. When fasting, it seems as if we only have 2 enormous meals, namely when breaking and there.


6. Exercise

Lifting weights has been shown to increase muscle mass so that body weight increases

Enduring hunger and thirst during Ramadan can undeniably make you more likely to feel sluggish and not excited about sports.

Especially sports that train muscle and bone strength, such as lifting weights, squats, push-ups, and sit-ups. As stated above, increasing muscle mass and bone density can make you gain weight.

Not only that. When you exercise too, you will feel hungry easily so that your appetite increases.

In order not to burn too many calories and fat, avoid aerobic exercise, such as jogging and cardio, such as jumping rope.


7. Avoid trans fats and sugar

Avoid eating fried foods to increase calorie intake If you want to fatten your body during fasting, the most effective way is to increase your calorie intake, especially from fatty foods. However, avoid food sources that are high in trans fats while fasting, such as fried foods. Trans fat is difficult to digest, so it will be burdensome for the digestive tract.

In addition, excessive intake of trans fats also increases levels of bad cholesterol, which can increase your risk of heart disease and stroke. In order to gain weight and you can stay healthy, also limit sugar consumption. Sweet foods that contain sugar are high in calories. 7 Healthy and Effective Ways to Fatten the Body during Fasting