To lose weight effectively during Ramadan, it is essential to plan your meals and avoid unhealthy habits, as nutritionist Noor Harb explains, illustrated by Shatha’s experience with Ramadan weight loss.
Shatha’s Ramadan Weight Loss Experience
"This year, Ramadan felt different. I didn’t just want to fast; I wanted to improve my relationship with food and truly care for my health," says Shatha (27).
She adds:
During the first week, she focused on not overeating at Iftar, starting with 2–3 dates and a glass of water, followed by a light soup. She waited 10 minutes before her main meal.
Fried foods were replaced with grilled dishes, rice portions were reduced, and meals emphasized protein and vegetables.
Desserts weren’t forbidden, but limited to small portions once or twice a week.
At Suhoor, Shatha shifted from pastries and heavy foods to eggs, Greek yogurt, oats, or whole-grain bread with plenty of water. This strategy prevented midday hunger, boosted energy, and improved control over her appetite. She also maintained light physical activity, such as walking 30 minutes after Iftar or home workouts, focusing on consistency rather than intensity.
The result: she lost 3–4 kilograms, felt lighter, more energetic, and in control of her hunger. Her takeaway: Ramadan isn’t a month for weight gain; it can be a turning point if approached wisely.
Key Strategies for Weight Loss in Ramadan
1. Do Not Skip Suhoor
A balanced Suhoor prevents excessive hunger during the day and overeating at Iftar. Ideal foods include:
Complex carbohydrates: whole grains, oats, or whole-grain bread.
Protein: eggs, yogurt, cheese.
A small amount of healthy fats and plenty of water.
2. Limit Refined Sugar
Reducing sugar intake helps prevent blood sugar spikes and excess calorie consumption. Replace sugary desserts and drinks with:
Fruits
Homemade sweets using honey, molasses, or natural sweeteners
3. Stay Hydrated
Drink at least 8 cups of water daily:
2 cups with dates at Iftar
4 cups between Iftar and Suhoor (no more than 1 cup per hour)
2 cups with Suhoor
4. Reduce Salt and Processed Foods
Minimize consumption of salty, processed, and fried foods to avoid unnecessary calorie intake and thirst. Focus on fresh, natural ingredients across all food groups: whole grains, lean proteins, leafy greens, fruits, and healthy fats.
5. Maintain Physical Activity
Even light exercise is crucial:
Walking or home workouts
Helps burn calories and maintain muscle mass
Drink extra water before and after exercise
Healthy Meal Guidelines
Iftar (Breaking Fast)
Start with dates and water for natural sugar and hydration
Follow with light soup or salad
Main meal: lean protein, vegetables, and complex carbs
Snacks
Choose high-fiber, nutrient-dense foods: fresh fruits or homemade healthy desserts
Keep portions moderate
Suhoor
Focus on complex carbs, protein, fiber, and minimal healthy fats
Examples:
Whole-grain bread with eggs and vegetables
Oats with milk, chia seeds, nuts, and fruits
Healthy Habits to Support Weight Loss
Eat slowly and listen to your body’s signals of fullness
Replace deep-fried foods with grilled or air-fried options
Reduce added sugar, moderate salt intake
Drink plenty of water and sugar-free beverages
With these adjustments, Ramadan can be a productive month for weight loss, better energy levels, and a healthier relationship with food. The key is balance, consistency, and mindful eating.
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