Ramadan is a holy month dedicated to faith and personal growth, marked by fasting from dawn to dusk. While primarily a religious observance, Ramadan can also be an opportunity to break unhealthy habits and achieve weight loss goals through mindful eating and spiritual focus.
Understanding Ramadan Fasting and Its Potential for Weight Loss
Fasting during Ramadan involves abstaining from food and drinks during daylight hours. This practice can help break bad habits like overeating and choosing unhealthy foods. By consciously changing these habits, individuals can align their actions with their spiritual goals and potentially lose weight.
Key Strategies for Weight Loss During Ramadan
1. Mindful Eating and Breaking Bad Habits
Continue your daily life as usual while fasting to become more aware of your eating habits. This awareness is crucial for identifying and breaking unhealthy patterns. Ask yourself:
- Why do you want to lose weight?
- What habits have led to weight gain?
- How does changing these habits align with your religious path?
- Do your current habits conflict with your spiritual aspirations?
2. Balancing Activity and Rest
Maintain your normal activity levels during the fast to burn more calories. However, postpone strenuous activities until after sunset, when you can hydrate. Aim for about 30 minutes of exercise after breaking the fast. Consider consulting a fitness trainer in person or online.
3. Never Skip Suhur (Pre-Dawn Meal)
Skipping Suhur can lead to overeating during Iftar (the evening meal). Instead, choose complex carbohydrates like whole grains or oatmeal, combined with lean proteins such as egg whites, labneh, or cheese.
Read also: Nourishing Ramadan Meals
A few secrets to a successful sehri (pre-sunrise meal): Together, the components of a balanced meal help your blood sugar remain most stable, which gives you good energy. Some of the elements to include in your sehri:
- Whole grains-sources include whole grain cereal, whole grain bread, brown rice, and oatmeal.
- Fresh fruits and vegetables-check out the produce section for dozens of ideas!
- Protein-sources include milk, yogurt, eggs, nuts.
- Healthy fat-sources are nuts and olives.
Try these easy combinations in addition to drinking water during sehri:
- Oatmeal made with low-fat milk and topped with fruit and nuts.
- A bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts.
- A piece of whole-grain toast, a boiled egg, and a piece of fruit.
- A peanut butter sandwich on whole grain bread and a glass of low-fat milk.
- A banana or apple with peanut butter and a glass of low-fat milk.
- A bowl of vegetable soup, a piece of whole grain toast, and a glass of low-fat milk.
- Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna.
4. Mindful Iftar (Evening Meal)
Since you've been fasting all day, you will be very hungry after sundown. Your body will want food, and the iftar meal that breaks the fast could easily derail your efforts. Since it’s a holy celebration, you may not want to mention your weight loss goals. Don’t refuse someone’s generosity, since this is an important part of Ramadan.
Control Portion Sizes: It takes the body about 20 minutes to register that it's had enough to eat. So don't go overboard with eating during Iftar. Eating mindfully and listening for when your hunger is actually satisfied puts less stress on your body and gives you more energy than eating huge amounts at one time.
Break the fast with water and dates: I recommend patients break their fast at Iftaar, the post-sunset meal, with a piece of fruit (such as a date) and some water. Try to drink fluid several times throughout the night, even if you aren't feeling too thirsty-thirst is a signal that your body is ALREADY dehydrated. Choose fluids that don't contain caffeine, because caffeinated drinks can be dehydrating. Remember, breaking your fast at iftar (the evening meal after sunset) with water not only is traditional, it ensures that you get the best source of hydration into your body before becoming distracted with food.
Read also: Weight Loss During Ramadan
Bring a Healthy Option: If you must wait and join in at a family or community Iftar, bring a healthy dish that you can start with.
Eat a balanced meal: Elfakhani recommends "a good balanced meal" when breaking your fast. Avoid fried, salty foods. And vegetables, Qureshi added. Iftar meals tend to offer more refined carbohydrates than healthy fiber.
Don’t over-eat during Iftar: we always advise clients to avoid over-eating during Iftar - instead go for a smaller meal and good hydration if you plan to work out afterwards.
5. Hydration Strategy
Drink your first 2 glasses at itfar, or starting with your small snack. Then drink 4 glasses between itfar and suhur. Finally, drink 2 more glasses of water with your suhur. But, be careful and don't go overboard with drinking too much at one time. Trying to drink a few gallons all at once can dilute your body's electrolytes, inducing a potentially fatal condition called water intoxication.
- Stay Hydrated: Prioritise electrolytes, as your body needs this to function properly. The most common types are sodium, potassium and calcium. Cold showers can help especially if you live in warmer climates. Hydration is also crucial for maximising your exercise performance and helping your body burn fat more efficiently (10). If you are training hard, aim to replace at least 150% of the fluid lost during exercise as soon as you can (11).
- Prioritise electrolytes: Add a small amount of sodium to your water or consume an electrolyte solution. Sodium helps retain water and boosts rehydration effectiveness.
6. Limit Sugary Foods and Drinks
Desserts and sugary drinks can add up to a lot of calories. Replace as many as you can with healthy sugars like fruit or natural sweeteners from honey and molasses. Ramadan is a great time to break your sugar habit.
Read also: Weight Loss Guide Andalusia, AL
7. Eat Slowly
At suhur, you may feel that you need to eat quickly so that you can make your dawn deadline with enough food to carry you throughout the day. However, doing so will lead to overeating and undermine your efforts, both spiritually and health-wise. Similarly, at itfar, eating too quickly will not give your body time to register when it is full. It's okay to eat a normal-sized meal, even though you will not eat again until sundown.
8. Calorie Deficit
If you want to lose weight, you will need to eat less than you burn. However, you should not eat fewer than 1200 calories per day. Understanding how to achieve a calorie deficit is essential for losing weight through your diet. A calorie deficit occurs when you consume fewer calories than you burn. You can reach a calorie deficit by controlling your daily calorie intake.
- Monitor your daily calorie intake: You need to monitor your daily calorie intake to ensure you are in a calorie deficit needed to lose fat. This is even more important during Ramadan when it is very easy to over-eat on calorie-dense foods during Iftar - especially when you have gone all day with no food or water. You need to be in a calorie deficit to hit your weight loss goal. Not just day to day, but over the week. That is where tracking your food and, therefore, your calorie intake is key. Using an app like U.P.
- Avoid compensating with large, high-calorie meals at night: Research consistently supports the idea that Ramadan naturally creates a time-restricted feeding window (roughly 12-16 hours of fasting), which can help you achieve a modest calorie deficit.
9. Manage Stress
Stress releases hormones like cortisol that can make you hungrier and can cause cravings for sugary, high-fat foods. Your fast and weight loss goals can cause stress, leading to an increase in cortisol.
- Stress management: Consider techniques like short meditation, deep breathing exercises or journalling before bed.
10. Avoid Food-Related Temptations
If you spend time around food, you’ll think about it for the rest of the day. For example, avoid going out to lunch with friends while you're fasting. Similarly, tuning into a TV show about baking will spark cravings.
11. Stay Active and Charitable
A goal of Ramadan is to be charitable and think of others, so volunteer to help those in the community.
12. Focus on Spirituality
Ramadan is a holy holiday, so it makes sense to spend plenty of time in prayer. Consider keeping a prayer on you to read when your thoughts are muddled. You are encouraged to read your Quran during Ramadan, and doing so can help you remember why you are celebrating Ramadan. When you get a craving for food during the day, take your mind off eating by reading an affirmation in your Quran.
13. Plan Your Meals
So having healthy meals ready and waiting for when you break your fast that meets your calorie needs and macronutrients goals is key. Spending an hour or so a week planning your food and meals for the coming seven days over Ramadan will save you loads of cooking time in the long run. It’s always advisable to check the menu before you arrive to see which meal best fits your meal plan or dietary needs. Keep it simple and go for something like steak and vegetables - you’ll be able to track the number of calories on your food tracker app. Say no to ‘extras’ when you order.
14. Eat Slowly and Use Smaller Plates
Ramadan’s reduced eating window can sometimes lead to overeating at Iftar, driven by a day of hunger. Eat slowly: Chew thoroughly and pause between bites. Use smaller plates: Research shows that plate size influences how much we serve ourselves. Listen to satiety cues: If you feel pleasantly full, stop.
15. Sleep Well
Getting enough quality sleep is important for a healthy hormonal balance. Studies show that when total sleep time or quality is reduced, you are more prone to muscle protein breakdown and increased appetite. If you cannot get 7-9 hours in one stretch, aim for 5-6 hours at night and a 1-2 hour nap in the afternoon to meet your body’s needs (15). It is common during Ramadan to sleep later at night (after prayers) and wake up for Suhur before dawn, which can fragment your sleep schedule (2,6). Deep sleep is when your body releases the most growth hormone and testosterone, so missing out can push your cortisol levels higher and make it harder to preserve muscle (14). If possible, aim to keep a relatively consistent bedtime, reduce late-night stimulant use and limit screen exposure before sleeping.
16. Prioritise Protein
Getting sufficient protein is vital to maintain muscle mass (17). With a shorter eating window, you may feel full quickly. To overcome this, spread your protein intake between Iftar and Suhur - for example, have a protein-rich Iftar meal (chicken breast or a lean cut of meat with vegetables), a protein-focused snack later (Greek yoghurt, cottage cheese or a shake), then protein again at Suhur (eggs, lean meats or a shake). Whey protein can help if you struggle to meet your targets through whole foods alone (9).
Exercise During Ramadan
"There's a good rule of thumb that if you usually exercise at X amount when you're not fasting, maybe decrease the intensity or the duration to about half of that during Ramadan to make sure that you're not pushing yourself too hard and that you're not getting dehydrated or using up your energy stores too quickly," says Dr.
Evidence shows that training in a ‘fed’ state, especially for resistance workouts, can help preserve muscle and maintain higher performance levels than training while fully fasted in the late afternoon (2,7). Try to avoid scheduling intense workouts in the late afternoon when your body has gone many hours without water, as dehydration can impair both strength and endurance.
If your long-term goal is building muscle, an option during Ramadan could be to lower the load and add more sets to help maintain muscle mass.
Whatever form of cardio you do will depend on your individual preference, goal, exercise history and lifestyle.
Plan workouts at optimal timesWhenever possible, schedule your training when you are best fuelled or can refuel soon after. Two ideal windows are early morning (after Suhur) or evening (after Iftar) (8). Early morning workouts let you utilise the pre-dawn meal’s energy and you will have the whole day to recover (just be sure to rehydrate well at Suhur).
Prioritise strength training (but stimulate, not annihilate)Resistance training is your best friend for maintaining muscle mass during Ramadan (8). Aim for about 2-4 strength sessions per week, depending on your experience. Many experts recommend a full-body workout 2-3 times weekly or an upper/lower split, focusing on the major compound exercises to get the most benefit in limited time (8).
Incorporate cardio wiselyCardio can help with fat loss by increasing calorie expenditure, but you need to balance it with recovery. High-intensity interval training (HIIT) is very effective for burning fat, but it can be taxing when you are fasting (9). If you are already adapted to HIIT, you can include a couple of short HIIT sessions per week (for example, sprints or circuit training after Iftar).
Safe Exercises during Ramadan:
- Walking: Walking is a low-intensity exercise and is easy to do during Ramadan.
- Yoga and Stretching Exercises: Yoga and stretching exercises increase body flexibility, reduce muscle tension and calm the mind.
- Light Cardio Exercises: Light cardio exercises increase heart rate and promote fat burning in the body. Low-intensity cardio exercises such as running, swimming, cycling or dancing can be done during Ramadan.
- Breathing Exercises and Meditation: Breathing exercises and meditation calm the mind, reduce stress and promote spiritual balance.
When exercising during Ramadan, make sure to drink enough water before and after exercise to compensate for dehydration. It is also important to time exercise between breaking the fast and suhoor, when it is cooler and less humid.
If you are feeling weak
Always listen to your body and assess whether it is genuine fatigue or just mental resistance. If you feel dizzy, overly fatigued or show signs of dehydration (headache, rapid heart rate), either postpone your workout until after Iftar or significantly reduce intensity (8). A moderate approach - short sessions focusing on big compound lifts - can keep you progressing without pushing you to exhaustion. Remember, ‘stimulate, not annihilate’ is especially critical when your body is under the stress of fasting.
Considerations for Specific Groups
Athletes
Fasting can present some performance challenges for athletes and other physically active students, such as a decrease in energy intake, dehydration, muscle loss, constipation, and disrupted sleep - all of which can increase fatigue and have implications for physical and mental functioning. To reduce potential negative impacts from fasting, consider these tips for fueling during Ramadan.
- Prioritize carbohydrate and protein during post-sunset and pre-dawn meals.
- Supplement solid meals with smoothies, protein drinks, and/or protein bars if you have trouble tolerating larger amounts of solid foods.
- Choose calorically dense meals and snacks to help meet your needs. Dates, nut butters, granola, avocado, seeds, etc. can be great choices.
- Consider drinking electrolyte-containing beverages to optimize your hydration. Other great hydration options can include milk, 100% juice, and broth-based soups.
- Manage constipation with adequate hydration and fiber. Try:hydrating fruits like kiwi, berries, and papaya (great in smoothies!)electrolytes via sport beverages … or try adding a pinch of salt, lemon juice, and sugar to your water for increased rehydrationground flax or chia seeds (1-2 Tbsp), cooked oats, and yogurt parfait.
- Prioritize adequate sleep to help promote recovery, adaptations, and performance.
- If able, consider training in the morning or evening (close to eating times) to be able to better fuel and recover with adequate nutrition.
People with Health Conditions
For patients with high blood pressure, high cholesterol, or hypothyroidism, it is generally safe to revise your medication schedule during Ramadan. This may mean taking medications with your early or late meal or waking earlier to take them on an empty stomach.
Patients with complex health conditions such as cancer, diabetes, kidney disease, or pregnancy and breastfeeding should discuss medications and nutrition with their specialist. Sometimes the safest option is to not participate in the fast or modify your diet or medications to maintain hydration and blood sugar levels. This is permissible in the Muslim faith, and leaders agree that it is best to honor your body’s limits - gratitude, not self-endangerment, is the reason for the fast.
People Taking Weight Loss Medication
According to a study, you should take daily weight loss tablets when breaking the fast after sunset at Iftar. Wait 30 minutes while participating in the Maghrib prayer, then eat afterwards. This follows the dosing instructions of taking it on an empty stomach and waiting for 30 minutes before eating or drinking. With injectable GLP-1 medications like Wegovy or Saxenda, the advice is the same as usual. Take it on the same day each week at roughly the same time. It can be taken with or without meals. When fasting while on weight loss medication, inform your clinician and health coach to discuss your options. It may affect your dosage or side effects.
Those struggling with food and body image concerns and diet culture during Ramadan
Our Registered Dietitian Nutritionists recommend this resource for "non-diet" Ramadan tips for students who struggle with food and body image concerns and diet culture during Ramadan. Co-authored by Mohammad Al-Kayani and Shivani Sharma-Savani.
People with diabetes
One big difference, she said, is that Ramadan fasting requires abstaining from water and other beverages.
Scientific Studies on Ramadan Fasting and Weight Loss
Various studies conducted across different geographical locations have reported conflicting findings about weight and fasting in the month of Ramadan.
- A study published in the Journal of the American Heart Association linked Ramadan fasting to lower blood pressure.
- Studies indicate that lean body mass (muscle) is largely preserved, provided you maintain an exercise routine and adequate protein intake (4).
- The study showed a significant reduction in fat percentage between pre-Ramadan and post-Ramadan in people with obesity.
- In 2022, study was conducted in a Public Sector Medical College in Peshawar City, Pakistan. A slight increase in the mean weight was observed during the second week of Ramadan while a loss of 0.4 kg occurred during the fourth week of Ramadan, F (1, 81) = 1777.55; p < 0.0001. The same pattern was observed for BMI, F (1, 81) = 2705.18; p < 0.0001.
- We suggest that if fasting is observed in the coming months after Ramadan, it may lead to a sustained decrease in weight as is shown by a study that intermittent fasting for six months leads to a decrease in BMI, weight, and body fat mass.18 As both Ramadan and intermittent fasting leads to weight loss, physicians can advise the various intermittent fasting regimens (whatever is suitable for the patient) after Ramadan and can achieve significant weight loss and its added benefits.
Common Questions and Concerns
Will fasting slow my metabolism?
Fasting during Ramadan does not inherently crash your metabolism. Metabolism can slightly adapt to lower calorie intake, but this shift is usually modest. If you keep active, emphasise protein and maintain resistance training, your metabolic rate remains relatively stable (3). It is the combination of extreme calorie restriction and inactivity that can lead to a bigger metabolic slowdown.
Should I skip Suhur if I am not hungry?
Skipping Suhur can extend the fasting window to a point where you risk low energy and possible muscle breakdown (9). Even if you are not hungry, consider a small, balanced meal or a protein shake. This helps you stay hydrated, maintain stable blood sugar levels and provide amino acids to protect against muscle loss.
Is it okay to train intensely if I am feeling weak?
Always listen to your body and assess whether it is genuine fatigue or just mental resistance. If you feel dizzy, overly fatigued or show signs of dehydration (headache, rapid heart rate), either postpone your workout until after Iftar or significantly reduce intensity (8).
Do I need to worry about losing muscle if I cut back on calories?
A moderate calorie deficit combined with regular strength training and enough protein intake will help you lose fat while retaining muscle (1,3). Extreme deficits (eating far too few calories) or complete inactivity heighten the risk of muscle loss.
How can I avoid dehydration if I train in the afternoon?
Training mid-to-late afternoon is challenging because you cannot rehydrate immediately. If that is your only option, keep the session shorter and at lower intensity (10). Use a cool environment (air-conditioned space or shaded outdoor area) to reduce sweat loss. The moment you break your fast at Iftar, prioritise fluid intake. Aim to replace at least 150% of your estimated sweat loss throughout the evening and night (4). Also, include electrolytes (like sodium and potassium) to maximise fluid retention (12).
What can I eat at Suhur to stay energised throughout the day?
Slow-digesting carbohydrates are key for sustained energy. Think oats, wholegrain bread or brown rice alongside moderate protein (eggs, whey, chicken breast or Greek yoghurt) and healthy fats (nuts, seeds, avocado).
How do I manage hunger and energy dips in the late afternoon?
As the day wears on and Iftar is still hours away, mild hunger and low energy are common. Stay occupied with work, light tasks or spiritual activities (like reading or prayer) to keep your mind off food. Avoid intense physical activity at this time - if you must do chores or walking, go slowly and stay in cooler areas if possible. Some people find a brief rest or nap (15-30 minutes) in the afternoon very helpful for restoring mental clarity.
Will I lose muscle if I cannot train heavy?
You will not necessarily lose muscle just because you reduce your training load during Ramadan. Research shows that as long as you continue some form of resistance work, maintain adequate protein intake and avoid large calorie deficits, muscle loss is minimal (1,3). If you usually lift very heavy, it is fine to scale back to moderate weights and slightly higher reps during Ramadan. The key is maintaining a training stimulus - “stimulate, not annihilate.” Keep working your muscles consistently, and you will preserve most of your strength and lean mass.
Is it safe to do a HIIT workout if I cannot rehydrate immediately?
High-intensity interval training is very demanding, and doing it without rehydration can pose risks if you are not already well adapted or adequately fuelled (8). Exercising vigorously while dehydrated can lead to dizziness, headaches or even more severe issues like heat exhaustion.