The introduction of fasting into our lives with the month of Ramadan completely changes our diet. One of the indispensable things for a healthy life is a balanced and healthy diet. Being able to spend the month of Ramadan in a healthy way depends on proper nutrition. You can lose weight and stay healthy during Ramadan by following a proper diet and exercising. So what should we do to lose weight in Ramadan and what should we pay attention to?

You can also take a look at this content: Suhoor Menu: 9 Healthy and Filling Foods You Should Eat During Suhoor.

Is it good to lose weight during Ramadan?

Prolonged fasting while fasting during Ramadan slows down the metabolism. Changing meals and diet can cause fasting people to gain weight quickly. However, it is possible not to gain weight or even lose weight if you follow a diet suitable for the month of Ramadan and follow a healthy diet. Trying to lose weight the wrong way during Ramadan will harm your health. On the other hand, you can lose weight in a healthy way during Ramadan with the help of methods that we will explain shortly.

What should you do to lose weight in Ramadan?

lose weight in ramadan

What hinders weight loss and promotes weight gain in Ramadan is the calorie-loading in suhoor and iftar by thinking about hunger for a long time. However, one of the most common mistakes is to overweight foods that are high in calories, low in nutrients and do not create a feeling of satiety. During fasting in the month of Ramadan, it is necessary to eat in such a way as to pay attention to this in order to maintain health and lose weight.

What to consider in sahure

  • Trying to fast before suhoor is one of the biggest mistakes. To balance your blood sugar levels, you should definitely get up for suhoor and consume complex carbohydrates such as black bread and oats, which slowly raise blood sugar levels.
  • While eggs, which are a very high quality protein, should not be missing from the table, protein sources such as yogurt, milk, and low-salt cheese should be consumed.
  • Fruits and raw vegetables should be included to increase your fiber and fiber intake.
  • In sahure, spicy, salty and fatty foods should be avoided, which increase thirst and cause stomach problems.

What to Consider During Iftar

  • Because blood sugar drops so much throughout the day, we tend to eat too much in a short amount of time. For this reason, iftar should be eaten at a slow pace and eat light foods.
  • After breaking the fast, after drinking 1-2 glasses of water during iftar, you should eat 1-2 dates or 2-3 olives, and then continue with a light soup.
  • After the soup, you should take a break for 10-15 minutes. In this way, too fast food intake and digestive problems can be prevented.
  • It is extremely inconvenient to eat dessert immediately after the end of the meal. There is nothing wrong with eating fruit, compote or dairy dessert a few hours after iftar.

keep exercising easy

During this period, it is difficult for us to get enough protein and energy throughout the day, as our diet changes completely. Given this situation, we need to put aside our former vigorous sports habits for a while. However, it is very important that we continue to exercise in order to maintain the current situation and lose weight. During the month of Ramadan, we should continue to engage in short-term and moderate physical exercise and sports. For example, if you are into fitness, it will be enough to do a half workout 4 times a week instead of 2 full workouts.

So when should we exercise? After iftar, blood sugar rises. For this reason, one should not exercise immediately after iftar. The best time to exercise in Ramadan is 1-3 hours after iftar.

An example of a diet for weight loss in Ramadan



  • 1-2 cups of water at room temperature (it is very important that it is neither hot nor cold)
  • 1 slice unsalted white cheese
  • Half a slice of whole grain bread with 1 bowl of light soup
  • 3-4 unsalted olives

After the soup, take a break for 15-20 minutes and move on to the main meal.

  • 100 g baked meat, chicken or fish or grilled
  • 4-5 tablespoons vegetable dish with olive oil
  • 1 slice whole grain bread
  • 1 bowl of salad
  • 1 cup buttermilk

Snack (after 1-1.5 hours):

  • 1 serving fruit
  • 10-15 hazelnuts or raw almonds
  • 1 cup herbal tea


  • 1 boiled egg
  • 2 walnuts
  • 3 slices unsalted white cheese
  • 3-4 slices whole grain bread
  • This

What should be considered regarding weight in Ramadan?

lose weight in ramadan

The stomach and digestive system of fasting people do not work as usual. For this reason, there are a few things to keep in mind while fasting in Ramadan.

  • Sudden stress on the stomach, which has been resting for about 12 hours, can cause various digestive problems. Therefore, it is very important to break the fast with light food.
  • It is important to remember that digestion begins in the mouth. For this reason, during iftar, food should be eaten slowly and chewed very well.
  • Due to the partial fasting period, the first foods you eat for iftar should be soft or liquid. A glass or two of water at room temperature, unsweetened compote or soup is a good start to iftar.
  • After eating the first products for iftar, you should take a break for 10-15 minutes. This way, while your blood sugar levels start to rise, the foods you will continue to consume will be more controlled and weight gain will be prevented.
  • A healthy menu should be planned for the main meals. You should not fill your stomach too much during iftar, and you should not fit all the foods that you will eat all day into one meal.
  • Intense exercise should not be done after meals. It will be enough to take a light walk about 1 – 1.5 hours after eating.
  • After the walk, you can have a snack with various fruits.
  • Instead of high-calorie sweets, dairy desserts should be preferred.
  • Finally, you should drink plenty of water.

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