Fasting offers numerous health benefits, but dietary carelessness during non-fasting hours can lead to unexpected weight gain during Ramadan, according to medical experts.
While fasting can potentially aid weight loss, common nutritional mistakes during the holy month often result in weight gain instead of the expected reduction, health professionals caution.
Medical specialists explain that fasting naturally reduces food intake, potentially creating a calorie deficit. However, weight loss only occurs when the total caloric intake remains below energy expenditure—a balance many struggle to maintain during Ramadan.
According to a nutritional expert, during the first 12-24 hours of fasting, the body primarily uses stored glycogen from the liver and muscles for energy. Once these glycogen stores are depleted, the body begins breaking down fat as an alternative fuel source.
Excessive consumption of fried foods, sweets, and refined carbohydrates can sabotage weight management goals. For instance, a single samosa can provide around 120 calories, and with most people consuming at least three, that alone accounts for 360 calories—nearly equivalent to a full meal.
To control weight and avoid overeating at iftar (breaking of fast), specialists recommend beginning with water, soup, or laban (yogurt drink) alongside fiber-rich foods to reduce hunger and prepare the digestive system.
Dietitian suggests that taking a 15-minute break before starting the main meal can help prevent overeating. Using smaller plates can also help control portions and reduce the likelihood of overconsumption.
When selecting traditional dishes, opting for grilled or baked versions instead of fried foods can significantly reduce calorie content while still enjoying familiar flavors.
Eating slowly and mindfully helps create a sense of fullness sooner and reduces the chances of consuming extra food, nutritionists advise.
Including fiber-rich vegetables to slow digestion and stabilize blood sugar is recommended. Choose whole grains (brown rice, whole wheat bread) instead of refined carbohydrates for sustained energy.
For satisfying sweet cravings without excessive consumption, natural sweeteners like dates, fruits, or honey with yogurt provide nutrients and fiber while meeting sugar cravings.
Traditional desserts can be adapted by baking or grilling to reduce extra fat and calories. Healthy alternatives such as oats or chia pudding with dates can be excellent substitutes, though moderation remains essential.
A balanced approach includes iftar, post-iftar meal, suhoor (pre-dawn meal), and some light snacks. Breaking fast with light, nutritious foods is recommended, followed by a balanced dinner with protein, fiber, and healthy fats after iftar.
Suhoor should consist of slow-digesting foods with carbohydrates, protein, and hydration. If needed, snacks primarily consisting of nuts, yogurt, or fruit can be included between meals.
To prevent excessive eating, start with water, soup, and fiber-rich foods like salad. Dates are nutritious but high in sugar, so limit consumption to one to three dates.
Light-intensity exercise (walking, yoga) before iftar is best to avoid fatigue. Strength or moderate exercise is optimal one to two hours after iftar when energy levels are higher. Adequate water intake is key, and intense exercise should be avoided if dehydration is a concern.
Water is essential for digestion, metabolism, and controlling hunger. Dehydration can cause fatigue, cravings, and sluggish metabolism. Aim to drink 8-10 glasses between iftar and suhoor, focusing on water-rich fruits like jujube and watermelon.
Maintain portion control and mindful eating practices throughout Ramadan. Keep meals balanced with protein, fiber, and healthy fats while sustaining hydration and physical activity habits.
Focus on quality over quantity—choose whole, nutritious foods, stay hydrated, and eat wisely to maintain sustainable habits beyond Ramadan.
