Often Feel Hungry During Fasting? Resa Ana Dina, SKM, MEpid Reveals Strategies for Suhoor and Breaking the Fast to Stay Strong During Ramadan – Ekonomi Terbaru 2026

📝 Analisis Ekonomi

The ins and outs of fasting are often a topic of conversation, especially among Gen Z. One of them is feeling hungry just a few hours after suhoor. Resa Ana Dina, SKM, MEpid, a Public Health Nutritionist and lecturer at the Faculty of Medicine and Nutrition FKGiz at IPB University, explains that this condition is not always caused by insufficient portion sizes, but rather by the quality of nutrient intake and improper eating patterns.

She explained that hunger during fasting is closely related to the composition of the suhoor menu. Hunger is not only determined by how much we eat, but more by what we eat and how the body manages energy from that food, she said. Resa noted that excessive consumption of simple carbohydrates, such as white rice, sweet bread, or high sugar drinks, can cause blood sugar levels to rise and fall rapidly, triggering hunger earlier.

Additionally, insufficient protein and fiber intake, mild dehydration, and poor sleep quality also contribute to increased hunger hormones and decreased satiety hormones. The Key to Staying Full Longer According to her, there are three main nutritional components that play an important role in keeping the body full longer during fasting, namely protein, fiber, and complex carbohydrates. Protein is the most effective nutrient for curbing hunger because it slows down gastric emptying.

Sources include eggs, fish, chicken, lean meat, tofu, tempeh, and milk, she explained. Fiber from vegetables, fruits, and grains helps stabilize blood sugar, while complex carbohydrates such as brown rice, sweet potatoes, potatoes, oatmeal, and whole wheat bread are digested more slowly so that energy is released gradually. To put it simply, the combination of protein, fiber, and complex carbohydrates is the key to staying full longer, she added.

Regarding the suhoor menu, Resa emphasized the importance of applying the principles of a balanced diet from Isi Piringku. In one plate, half is filled with vegetables and fruit, while the other half consists of staple foods and side dishes. The ideal suhoor is not a lot , but complete and balanced, she said.

She also reminded people of certain habits to avoid, such as drinking excessive amounts of tea or coffee during suhoor, consuming very sweet foods, and skipping suhoor altogether. When breaking the fast, it is advisable to avoid overeating and the habit of breaking the fast with only fried foods and sweet drinks. A gradual eating strategy is considered more effective.

Breaking the fast should begin with water and a sufficient amount of fruit or dates, followed by a balanced main meal. Meanwhile, during suhoor, eating slowly and mindfully helps the body recognize satiety signals better. Mild hunger during fasting is normal.

What needs to be watched out for is if the body feels extremely weak and lacks energy. With proper meal planning, Ramadan can be a momentum to improve lifestyle, maintain health, and enhance the quality of worship sustainably, concluded Resa. She reminded that fasting is not merely about withholding hunger and thirst, but a practice of physical and mental discipline in managing food, drink, and lifestyle throughout Ramadan.

“The ins and outs of fasting are often a topic of conversation, especially among Gen Z. One of them i…”