How to manage your weight during Ramadan

By Priya Rawat – Accredited Practising Dietitian

Ramadan is one of the most sacred festivals, that comes during the 9th month of the Islamic calendar. The holy month is a time for communal gathering of friends and family, to recite the holy prayers, share festive meals and gifts and an opportunity for self-reflection to cleanse the mind, body and soul.  

During Ramadan, Muslims will fast from sunrise (Suhoor) to sunset (Iftar), having only one meal before dawn and after sunset. Recent research have found positive effects between Ramadan fasting and weight loss. These include an overall reduction in weight, Body Mass Index (BMI) and a decrease in fat free mass and fat percentage. In contrary, other studies have also found a link between weight gain and the food consumption and dietary behaviours practiced during Ramadan.  

We understand, given the auspicious occasion and the variety of cultural food during these celebrations, it can become difficult to keep to your healthy eating and weight loss goals.  

However, as research shows weight can fluctuate with either a gain or loss, it is very important to focus on your food intake and eating patterns during Ramadan to further support your weight loss goals.  

So here are a few key strategies, that can help keep your portion sizes in check, meals nourishing and further supporting your weight loss goals during Ramadan.   

Suhoor (Pre-Dawn Meal): 

1.Plan your pre-dawn meal: Allow your body to refuel and energise to survive fasting and get through your daily activities without feeling tired.
2. Do not skip or avoid Suhoor: Sleep on time to feel refreshed waking up in the morning.
3. Choose Protein rich meal: Protein helps with maintaining our energy levels and decreases hunger and cravings.
Examples: Eggs, lentils, beans, chickpeas, soybean, lean meat, fish-salmon, labneh, low fat cheese, high protein milk, protein shake/meal replacement, high protein bread
4. Choose Fibre rich meals: Fibre helps break down slowly making us feel fuller for longer and maintaining our appetite. 
Examples: Fruit, Vegetables /salads, wholegrain, multigrain varieties, rolled oats, oatmeal
5. Focus on whole foods and complex carbohydrates (Low-GI): This will help maintain your energy levels throughout the day.
Example: Multigrain bread, wholegrain/brown rice/noodles, rolled oat
6. Avoid processed foods and simple carbohydrates: This fuel is not sustainable and will leave you feeling hungry sooner.
Example: white bread, white rice/noodles, potatoes, fried food, high sugar desserts: cake/ chocolates/ sweets
7. Stay hydrated: Dehydration throughout the day and fasting can cause headaches, fatigue, loss of concentration during fasting.
Example: Water, fruits, vegetables-salads: cucumber, celery, coconut water, avoid soft drinks, caffeine, fruit juices 

Iftar (Breaking your fast): 

1.Avoid overeating: After a fast, it is common to overeat after a starvation period. Break your meal into smaller portions and eating mindfully.
2. Break your fast with water: Hydration is key and replenish the fluid loss. You can add a few Persian dates to start your digestion.
3. Choose Broth-based soups instead of cream-based: A light snack between prayers is a great way to keep your protein and hydration up.
4. Focus on a nourishing meal: High Protein / Fibre and Complex Carbohydrates: Prioritise your meal to replenish your nutritional profile during fasting.
5. Avoid foods high in fat, fried or processed: This will fill you up much quicker and lacks key essential nutrients.
6. Use Entrée-Sized Plate: This will help you to slow down your food portion and allow your to focus on chewing.
7. Limit dessert intake to twice a week: Desserts are higher in energy and likely to cause weight gain if consumed often. Limit all sweets /desserts to a reasonable portion, i.e.- Qatayef/ Knafeh / Luqaimat: 1 piece
8. Focus on cooking methods: Instead of frying try air fry, bake and grill
Examples: Fattoush bread, Qatayef, Pastry Based: Sambousek.
9. Avoid eating 2-3hours before sleeping: As your body needs time to digest, sleeping straight after can disrupt that process.
Tip: Have a light snack instead of meal and wait at least 1.5hrs.