In the Holy month of Ramadan fasting is mandatory upon every muslim male and female in the whole world. Ramadan is a good start if you are aiming to start your weight loss journey. However healthy eating can help you lose weight and replenish vitamins and nutrients. This helps you keep a balance between energy needs throughout the day without getting any extra pounds. Moreover to the excessive praying and Quran recitation, one other factor that is a change compared to regular life routine is the diet plan.
Tips to lose weight during Ramadan 2025
The fact that the foods one consumes during Ramadan has a direct effect on the fast a person keeps, the foods also directly affect the weight loss objective as well. Please read the tips very carefully for weight loss in Ramadan listed below because by following these, you can even lose as much as 10 Kg in just a month!
1. Drink Water and Be Hydrated
Soft drinks, Carbonated juices, and milkshakes are serve at every Iftar, but you must stay away from these if you need to lose weight. Try eating a date, nuts and drinking water to break your fast. Drinking water can help you lose weight because it helps your body release fat stores inside the body more quickly, which reduces the amount of fat your body has to break down. Water can make your metabolism fast and make the body hydrated which enhance you to workout in the Gym. However Water contains zero calories so substituting it with sweet juices and sodas can be a healthy choice to reduce weight during Ramadan.
2. Add Carbohydrates and Protein to Every Meal
Fasting time varies in different countries from eight hours to fourteen hours therefore, there is the need of eating sufficient that helps a person go through such long period without suffering from excessive hunger. Carbohydrates being slow digesting foods are a good option in this regard, therefore, they must be made a part of Suhoor where a person can eat them in sufficient quantity and then enjoy a good fast. In addition Protein-rich foods like lean meats, eggs, fruits and beans are filling without being high in calories. They also take longer to digest, so they will keep you full for longer. Diffrent studies shows that meat and meat products can reduce hunger hormones and increase the level of satiety hormones in the body. Due to all of these reasons, proteins are great to have in sehri or Iftari every day.
3. Use More Leafy Vegetables
The first thing that needs to be done in order to ensure that the fast is easy and that the weight loss keeps on taking place is bringing variety in the foods eaten during Ramadan. Dieting or eating a single food throughout the month is never the solution to excessive weight, rather to keep the weight loss healthy. Leafy Vegetables are rich in fiber, which helps keep your digestive system running smoothly and prevents constipation, Stomach pain. They also contain fewer calories than other foods that contain sugar or starch.
Their high fiber content will keep you feeling full for a longer period of time. Fresh leafy vegetables keep your vitamins and nutrients in balance which keeps you healthy despite restricting your calorie intake. Moreover, according to research, they’re packed with nutrients that can boost your immune system, reduce inflammation, and lower cholesterol levels. This improves your digestion and enhance body immune system.
4. Aviod Fats
If you are gaining weight and trying to loss it in Ramadan than you should avoid fats. because during Ramadan mostly fully fat products can use excessively which results in constipation and also not good for your heart health. The foods that you need to eat must include two to three dates, a serving of juice of any fruit and a vegetable soup. All these three foods help in replenishing all the energy loss that has occurred because of fasting. The juice provides vitamins and minerals, dates provide protein whereas the soup helps sooth the stress that has occurred because of food deprivation. All these three foods are also an excellent combo for people on weight loss providing them the nutrition that they require to keep the metabolic rate high.
5. Exercise is Mandatory
Physical activity is mandatory even during Ramzan as it boosts your metabolism and prevents extra fat accumulation in the body. Energy levels are usually quite low while fasting, which is why most people never consider exercising during Ramadan. But removing physical activity from your routine for a whole month can be quite harmful. Therefore, a simple solution is to exercise half an hour before Sehri or 2-3 hours after Iftar. By doing this, you will be burning extra fat without being tired or dehydrated. Exercise reduces fatigue and lethargy and maintains your cardio-respiratory health. It also boosts cognitive functioning which helps your brain to work smartly even during Ramzan.
Ramadan Diet Plan for Weight Loss
At the time of Iftar, provided that you are having dinner afterwards, the foods that you need to eat must include two to three dates, a serving of juice of any fruit and a vegetable soup. All these three foods help in replenishing all the energy loss that has occurred because of fasting. The juice provides vitamins and minerals, dates provide protein whereas the soup helps sooth the stress that has occurred because of food deprivation. In dinner focus on foods containing proteins and minerals, as both these elements are necessary when it comes to losing weight without losing muscles. Moreover, both these types of foods also give boost to metabolism causing maximum calorie burn. Moreover, drinking milk with light dinner can also help the cause of healthy weight loss. However In Suhoor you should eat foods high in complex carbohydrates. The complex carbs are the slow digesting carbs and take longer time to digest. Therefore, by eating such foods you ensure that during the fast body has energy reserves available using, which it keeps on burning fats. Hence, complex carb foods in addition to fruits are the foods that need to be included in Suhoor meal for a good fast and weight loss.
Conclusion
Although the fasting along with a good diet plan are sufficient enough for weight loss in the month of Ramadan, however, if one wishes then he or she can also include a workout routine as well for greater weight loss. The workout session should be either after the Iftar or before the Suhoor meal to attain maximum weight loss benefits. Avoiding sugary drinks and fried foods can contribute significantly to managing your weight during the whole month. Mild to moderate physical activity can also help improve metabolism and shed extra pounds.
FAQs
1. Can Ramadan help you lose weight?
Yes Indeed, Ramadan can be a good month to lose weight as you can change your routine and stick to a healthier diet during this month.
2. How can you lose weight fast during Ramadan?
You lose weight fast in Ramadan by taking fiber-rich foods during suhoor, working out for at least 30 minutes, and avoiding all foods high in sugar, salt, and fat.