How to Lose Weight in Ramadan?

How to Lose Weight in Ramadan

Ramadan is a perfect opportunity for those looking for ways to lose weight. However, instead of losing weight, most people overeat during Ramadan. This article will discuss how to lose weight and fats in Ramadan.

How to lose weight during Ramadan?

Ramadan – is a holy month of fasting that is celebrated all around the world among Muslims. They refrain from eating and drinking from sunrise till sunset. Some people tend to eat more during Suhoor and Iftar time.

However, some find it a perfect opportunity to lose weight. If you are looking for a way to lose weight in Ramadan, it is good to stick to some healthy eating habits listed below.

Limit sugar and salt intake

One of the biggest reasons for gaining weight during Ramadan is unhealthy eating habits. During Suhoor and Iftar, it is best to limit your consumption of salt and processed sugar.

Avoid eating foods that are high in sugars and salt content like Samosa, Jalebi, Pakora, and Kachori. All these foods are high in Trans fats which can lead to serious health problems.

Best option: It is good to add fresh fruits to your diet instead of store-bought and canned juices. These juices are packed with artificial and processed sugars.

Similarly, replace your fried foods with some steamed or grilled chicken and vegetable dishes. Limiting the intake of excessive sugars and salt will help you shed extra pounds during the holy month of Ramadan.

Avoid white flour 

During Iftar, people usually eat food products made up of white flour. White flour has high carb content, and it may increase the sugar level in your blood.

Similarly, products made of white flour such as Samosa, pasta, and Kachori are low in fiber and high in carbs. These food items can significantly increase the sugar and cholesterol levels of the body.

Best option: The best option is to avoid white flour-based food items and replace them with whole wheat products. You may make pizza with whole wheat flour or switch to pasta made of whole wheat.

Avoid store-bought donuts and bagels as they have high carb content. Add more fiber-rich foods to your diet and whole wheat products as they will slow down the absorption rate of glucose in the blood.

Add more protein to your Suhoor and Iftar

Instead of eating fatty or unhealthy foods during Suhoor and Iftar time, it is good to avoid them with some healthy options. Avoid rice, pasta, and high-carb-containing foods.

Best option: It is ideal to replace all those unhealthy foods with some protein-rich foods. Add more lentils, beans, chicken, fish, and eggs to your Ramadan menu. Protein-rich foods are filling and also boost the metabolism.

These foods keep you full for a longer time and help losing weight. If you really want to lose weight in Ramadan – it is good to add plenty of protein-rich foods to your menu.

Eat more vegetables and fruits

Fruits and vegetables are a rich source of essential vitamins, minerals, and antioxidants. They are also high in fiber and aid in relieving constipation, which is common during Ramadan due to the excessive consumption of high-carb foods. According to the recommendations of the USDA, a person must add vegetables to their diet once a week.

Make a bowl of salad with the vegetables of your choice, add a pinch of salt and black pepper, and drizzle some olive oil. If your target is to lose weight in Ramadan, you need to add more fruits and vegetables to your diet.

You may opt for plenty of options like grilled chicken salad, creamy fruit salad, simple chana chat, Greek salad, and iceberg chicken salad.

Learn more about the best ways to add more vegetables to your diet?

Stay hydrated

It is best to avoid drinking fruit juices, sweetened beverages, and sodas entirely. These beverages are packed with sugars and increase the blood sugar level. These high sugar drinks are also linked with building up abdominal fat.

Best option: The best option is to drink plenty of water during Suhoor and Iftar time. Stay hydrated as it will prevent you from overeating and help you lose weight by boosting your metabolism.

Do not skip exercise

During Ramadan, some people skip exercise as they find it hard to continue. Though it is tough to make a strenuous exercise routine – you must opt for a light to moderate workout. It will keep your metabolism and energy levels boosted.

Best option: It is ideal exercising one hour before your Iftar time. You may also exercise half an hour before your Suhoor time.

It is not recommended to perform high-intensity workouts like cardio during Ramadan. It is best to perform a light exercise such as 10-15 minutes of jogging or 30 minutes of walking.

Replace Trans fats with healthy fats

Not all fats are created equally. You need to avoid oily food during Ramadan, but that doesn’t mean you should avoid healthy fats too.

Replacing Trans fats with healthy fats in moderation may help you lose weight by lowering the bad cholesterol level of the body.

Healthy fats are also required for various processes of the body like:

  • They are involved in the absorption of certain vitamins
  • Involves in production of several hormones
  • Improves eye health
  • Boosts immunity
  • Reduces inflammation

Best option: The best option is to add foods to your Suhoor and Iftar that are rich in healthy fats like fish, chia seeds, flaxseeds, and nuts. You may add these foods in a variety of ways to your diet to get the right health benefits.

What about cravings?

If you are among those who find it difficult to overcome their cravings, you may opt for several ways to eat your favorite foods. If you don’t want to give up fatty foods like Samosas, use an air fryer.

You can enjoy your favorite foods with less calorie intake. You can make almost everything in an air fryer including:

  • Nuggets
  • Pakoras
  • Fried chicken
  • Potato fries
  • Samosa
  • Kachori

Instead of drinking store-bought juices, opt for fresh fruit juices made at home. Replace sugar with honey in your salads.

Avoid processed sugars and replace them with natural sweeteners like stevia.

If you are craving samosa, opt for a steamed samosa or make momos with chicken mince and vegetables.

Eat homemade foods. Make healthy sandwiches with brown bread, cheese, eggs, and vegetables.

Replace white pasta, rice, and bread with whole wheat or brown rice, pasta, and bread.

Instead of frying chicken and other meaty food items, grill, bake, or air fry them.

Swap sweet lassi with plain and unsweetened lassi or yogurt.

Control your portion size. You can enjoy almost every food by controlling your food portion size.

If you are craving something, you may eat your favorite food, but in limited quantities. Remember, do not make it a habit to eat unhealthy foods regularly.


Ramadan is a perfect opportunity for those who want to lose weight. However, it is not easy to avoid appetizing foods during Iftar time.

Experts suggest setting realistic goals, controlling portion size, and replacing unhealthy foods with healthy food options to lose weight.

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