Many people believe that Ramadan automatically helps with weight loss, thanks to long hours of fasting and fewer meals. However, many notice weight gain instead of loss during this blessed month. The reason is not fasting itself, but rather common unhealthy eating habits that lead to high calorie intake without realizing it.
In this article, nutritionist Jana Harb explains the most frequent dietary mistakes in Ramadan that cause weight gain and gives simple tips to avoid them.
Common Dietary Mistakes That Lead to Weight Gain in Ramadan
Breaking the fast with large meals at once
Eating a large amount immediately after Maghrib, when the body is very hungry, can cause digestive issues, rapid blood sugar spikes, and fat storage.
Tip: Start gradually with dates, water, and soup, then wait a few minutes before your main course.
Overreliance on fried foods
Foods like samosas, French fries, and deep-fried snacks are very popular but extremely high in calories and saturated fats.
Daily consumption leads to weight gain, sluggishness, and increased body fat.
Tip: Opt for grilled, baked, or air-fried alternatives.
Excessive sweets and desserts
Ramadan desserts like Kunafa, Qatayef, and Baklava are loaded with sugar, butter/ghee, and calories.
Daily consumption leads to significant weight gain.
Tip: Limit sweets to once or twice a week in small portions, or replace them with fruits.
Mindless eating late at night
After Iftar and Tarawih prayers, many snack mindlessly while watching TV: nuts, chips, sugary drinks, and desserts.
Tip: Limit to one light snack like yogurt or fruit.
Sugary Ramadan drinks
Drinks like Qamar al-Din, Tamarind juice, and Jallab are very high in sugar. One cup can equal the calories of a dessert.
Tip: Choose water or natural unsweetened juices.
Skipping Suhoor or eating unhealthy Suhoor
Skipping Suhoor causes extreme hunger at Iftar, leading to overeating.
Suhoor high in sugar (pastries, sweets, soda) also worsens weight gain.
Tip: Suhoor should be balanced, including protein and fiber like yogurt, oats, and eggs.
Drinking insufficient water
Lack of water can cause false hunger, slower metabolism, and fluid retention.
Tip: Drink 6–8 cups of water between Iftar and Suhoor.
Lack of physical activity
Ramadan is sometimes associated with long sleep and inactivity, reducing calorie burn.
Tip: Walk for 30 minutes after Iftar or Tarawih to help maintain weight.
Heavy meals right before bed
Late, large meals lead to poor digestion, fat storage, and disturbed sleep.
Tip: Make the last meal light and at least two hours before bedtime.
Conclusion
Ramadan itself is not a cause of weight gain. Instead, the real culprit is unhealthy eating habits. Maintaining or even losing weight during Ramadan is possible with simple strategies:
Eat in moderation.
Reduce fried foods and desserts.
Drink water regularly.
Engage in light physical activity.
Balance is the key to a healthier, more energetic Ramadan.
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