What is The Best Diet in Ramadan to Lose Weight?

Muslims across the globe fast for 29 or 30 days during the month of Ramadan. 

For Muslims, this is a spiritual detox. 

According to many nutritionists and leading experts in health, the Muslim fast is a great way to lose weight if done correctly.

In this article, you'll learn how to maximise your Ramadan experience. 

You don't have to be a Muslim to take part in this Ramadan diet plan.

You'll also learn the best exercises and food to combine to lose weight safely and effectively.

What is Ramadan?

Ramadan is the ninth month of the Islamic calendar. Muslims fast and pray to improve moral character.

The main ritual observed during Ramadan is fasting. Depending on where you are, you may fast only a few hours. Whereas some regions in Europe, you may fast over 15 hours.

Traditionally, Ramadan has no diet plan. However, Muslims try to follow the diet plan of the Prophet Muhammad. It is well documented that the Prophet Muhammad followed a flexitarian diet.

In recent times, Ramadan has proven to show significant health benefits for those who fast to lose weight.

Ramadan Diet Plan

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When Does Ramadan Start?

Ramadan begins as soon as the new crescent is sighted on the ninth month of the lunar calendar.

Many Muslims across the world cherish this month more than any other months.

First Day of Ramadan

This day is the most important day. It is recommended to prepare in advance. This will ensure you have the right strategies to maximise this diet plan.

Why Don’t You Lose Weight in Ramadan?

There are many reasons why people gain weight in Ramadan, the most important reasons are:

  • Not getting enough sleep

  • Not exercising at all

  • Not eating healthy (deep-fried food)

  • Binging after iftar

  • Not drinking water and enough fluids

  • Distraction (watching TV while eating)

Fasting Rules of Ramadan

Every diet plan has rules and guidelines to abide by. Fasting in Ramadan isn’t any different.

Can You Drink Water During Ramadan?

For those observing Ramadan, drinking water is not allowed.

This can also be said about food and anything that enters the stomach intentionally.

How Long Does Ramadan Last?

Ramadan is an Islamic lunar month. It usually lasts 29 or 30 days depending on the moon.

Fasting during Ramadan starts at dawn and ends at sunset. This varies greatly depending on where in the world you are.

What Diet Plan is Best in Ramadan?

Diet plans can be associated with many schools of thought. From OMAD to intermitting fasting. There’s no shortage of finding a diet plan today.

Ramadan is the perfect month to start a clean slate. In this month you can introduce healthy habits.

Depending on your goals you can lose a substantial amount of weight very fast or gradually.

It is important to divide your meals into three to four meals.

Ramadan Diet Plan

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Get the most out of Ramadan. Introduce new healthy habits with this exclusive diet meal plan.

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Suhoor (Pre-Dawn Meal)

Skipping suhoor is not recommended. This meal is important to avoid weakness and tiredness. The best time to eat this meal is 40 minutes before sunrise.

You can consider suhoor as breakfast. The key to fasting long hours is to eat the right foods.

This will make you energetic throughout the day.

What to Eat For Suhoor?

It is advised that suhoor should be light as you will go to sleep afterwards. Usually, Muslims have yoghurt and dates, but that’s not a must.

For example, you can have a smoothie made from banana and yoghurt.  Another great light meal is to eat 2 free-range boiled eggs.

Bear in mind that you can modify your suhoor according to your health conditions.

For example, if you’re lactose intolerant then you can have almond milk instead of cow milk.

Avoid having a heavy meal. This is vital especially if you go to sleep after having suhoor.


Your digestive system needs to digest the food and then absorb the nutrients. While some foods are easily digested like rice and potatoes, other foods like meat or fried foods need many hours to digest.

Your digestive system slows down while you are asleep.

Make sure you eat slow-digesting foods. These foods must contain fibre-rich ingredients like legumes, vegetables and wholegrain.

Increase your intake of protein to you fuller for longer. Also, increase your fibre and healthy fats to maintain a balanced diet.

Can I Exercise After Suhoor?

It is advised to do light exercises like walking and avoid heavy-weight training. You need to give it time after eating suhoor for proper digestion.

How to Stay Energetic Throughout The Day in Ramadan?

Make sure to get enough sleep (7-8 hours), eat healthy, stay hydrated before sunrise and exercise moderately.

Ramadan Diet Plan

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Get the most out of Ramadan. Introduce new healthy habits with this exclusive diet meal plan.

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What to Eat For Iftar (Meal to Break Fast)?

It is recommended to take your time while eating iftar as your stomach is empty and you’re digestive system is not active as before.

Break your fast with a cup of water. This will flush toxins away and help your body rejuvenate. It is important to not spike insulin levels up by having foods that contain a lot of sugar.If you love breaking your fast with dates then limit it to half or 1 date. This will ensure you don’t shock your system.

Make sure you do not eat a lot after breaking fast. Having water and light foods to break your fast is mandatory to avoid health complications.

Reduce your consumption of sweets like honey and sugary drinks. Sweets do not keep you full for long. 

Your body will adjust and you won’t get as hungry as Ramadan goes on. Iftar should have foods that are low in fat. If you like fried foods like samosas, baking them will be a better option than frying. 

Avoid drinking more than 1 litre of water after eating iftar. This will prevent water retention that could affect your heart and lungs.

Recommended Foods to Eat at Iftar

Iftar should be the second meal you have during Ramadan.

The following is a list of foods to having when breaking the fast:

  • Watermelon

  • Soup

  • Bone broth

The idea behind breaking the fast is to not overindulge. This will do more harm to your body than good. Once you drink water and eat something very light you must wait 15 minutes before eating your main meal.

Make sure to drink water and not in one go as it will cause bloating and discomfort. You can also try adding rehydration tablets in the water if you feel dehydrated. 

Your main meal should contain a small number of proteins. 

Limit your intake on carbs. Complex carbs like sweet potato is a good food to eat during iftar.

A balanced diet should consist of micro and macronutrients. The following are the type of foods you should be aiming to eat for your main meal during iftar:

  • Salad (high in magnesium)

  • Vegetables

  • Smoothies

  • Bone broth

  • Soup

  • Slow releasing carbs (porridge, oats, sweet potato)

  • Grilled chicken breast with rice

Can I Exercise After Iftar?

Depending on your goals, exercising after iftar is a must. 

The first few days will feel really tough as your stomach is not used to this, but eventually, you will get used to it.  

Muslims usually pray an hour after iftar which is really helpful not only spiritually and mentally, but also physically. If you are not a Muslim, you can meditate instead. 

You can go for a 15-minute walk, pray or even sit down and rest. Make sure not to lie down after eating as this will lead to indigestion and acid reflux which is pretty common in Ramadan and very annoying.

If you are going to do weight training after iftar, then you should eat simple carbs. This will give you an instant boost of energy.


It is very easy to lose weight during Ramadan if it is done correctly. Fasting during Ramadan will help with your binge-eating and emotional eating.

Moreover, it will also regulate the release of insulin which helps people that suffer from insulin resistance to lose weight. Failing to eat healthy during Ramadan will lead to weight gain even if you are fasting the whole day.

Make sure to control your portion and to enjoy your meal using a smaller plate. Do not forget that everyone’s body is different and will respond to diets differently; however, try to understand your body and assess it.

Furthermore, it is best to divide your meals into 4 parts (suhoor, iftar, snack 1, snack 2) to be able to get the nutrients needed, be energetic while fasting and be full throughout the day. 

Ramadan Diet Plan

Download Ramadan Diet Meal Plan

Get the most out of Ramadan. Introduce new healthy habits with this exclusive diet meal plan.

Enter your name and email below to be sent out this meal plan!