To aid in weight loss during the holy month of Ramadan, this Ramadan diet plan provides 5 effective ways to shed some extra pounds. Muslims all over the world fast and think about their faith during the month of Ramadan. During this time, people don’t eat or drink anything from dawn to dusk. During this holy month, a lot of people also try to get healthier and fitter, such as by losing weight. If you want to lose weight during Ramadan, you can do so by following a structured diet and exercise plan. A Ramadan diet plan for weight loss is made to give you the food and energy you need to stay healthy and busy while you fast.

The diet plan has healthy foods that give you energy and nutrients to keep you going all day. On the diet chart, there are healthy choices like whole grains, lean proteins, and vegetables. Unhealthy fats and sugars are not on the chart. It also includes the suhoor and iftar meals, which will keep you full and energized all day without letting you lose weight. In this blog, we will go over a science-based diet plan which will help you achieve your goals during your Ramadan journey.

How to Lose Weight During Ramadan?

During the month of Ramadan, Muslims refrain from consuming any food or liquids between the hours of dawn and sunset as a spiritual practice. A healthy weight can be maintained during Ramadan without negating the spiritual significance of the holy month. At Iftar, the evening meal, it is especially important to prioritize nutrient-dense foods, limit sugar and processed foods, and avoid overeating. Other important factors in weight loss during Ramadan include drinking plenty of water, keeping up with regular exercise, and making time for rest and relaxation.

A healthy weight can be maintained during Ramadan while still respecting the spiritual significance of the month by eating sensibly, drinking plenty of water and engaging in regular exercise. Please read the following tried and tested tips for losing weight during Ramadan. If you follow it, you could lose as much as 5 kg in a single month!

1. Eat a Balanced Meal

During Ramadan, Muslims break their overnight fast with a meal called Suhoor. Suhoor is very important because it provides the body with nutrients and energy to last until the evening meal. Complex carbohydrates like whole grain bread or oats, protein-rich foods like eggs, lean meats, or legumes, and healthy fats like avocado, nuts, or seeds make up a balanced suhoor meal. This nutrient profile can help you feel full for longer and keep your blood sugar levels steady. This strategy can help curb unhealthy food cravings and overeating during non-fasting hours.

2. Drink MORE Water!

If you don’t drink enough water during Ramadan, you could end up with headaches, fatigue, and trouble focusing. Overeating and cravings can both be mitigated by drinking enough water. Try to get in at least 9 or 10 glasses of water during the times when you are not fasting.

Every Iftar has sugary drinks, juices, and milkshakes, but if you’re trying to lose weight, you should avoid them. As a means of breaking your fast, try eating a date and drinking some water. Water aids weight loss by decreasing the amount of fat your body has to break down and speeding up the rate at which fat stores are released from the body. Drinking water can help speed up your metabolism and reduce your appetite. This helps you avoid binge eating afterward. Staying hydrated is a great way to complement your exercise routine. If you’re trying to watch your weight during Ramadan, swapping sugary juices and sodas for water is a smart move because it has zero calories.

3. Exercise Regularly

Even during Ramadan, it is imperative that you engage in some form of physical activity, as this will speed up your metabolism and help you avoid gaining weight. The trick to staying fit during Ramadan is timing your workouts properly.

Keeping your heart and lungs healthy through regular exercise helps you feel more energised and alert. It improves mental performance, so you can keep your wits about you even as you fast during Ramadan. Most people don’t think about working out during Ramadan because they don’t have the energy to. However, it can be dangerous to cut exercise out of your life for an entire month. So, a quick fix is to work out either 30 minutes before Sehri or 1-2 hours after Iftar. You can burn extra fat in this way without getting hungry or thirsty.

4. Get Enough Sleep

Getting enough shut-eye is essential to your health and well-being. In order to keep one’s body and mind in good working order during the month of fasting, it is essential to get enough sleep. During Ramadan, many people refrain from eating and drinking, which can have a negative impact on their energy levels, focus, and general disposition. Lack of sleep is linked to binge eating and unhealthy food cravings, making it especially crucial to prioritise sleep during Ramadan. To keep your body refreshed and operating at peak performance, shoot for 6 to 8 hours of sleep every night.

Sleep is important for digestion because it provides the body with much-needed rest and repair, something that is especially crucial during the fasting month. Heartburn, acid reflux, and indigestion are all symptoms of a malfunctioning digestive system, which can be exacerbated by a lack of sleep.

5. Avoid Fried and Sugary Foods

All fried food can be very tempting, but it is best to avoid it during Ramadan because it is the unhealthiest. Most processed foods have a lot of calories, sugar, salt, and fat. Trans fats, which are found in a lot of fried foods, cause visceral fat to build up in the lower body.

Consuming high-calorie foods like fried foods and large meals can throw off your calorie intake and energy expenditure. As a result, the body mass index drops from the obese range. In order to eat mindfully, one should reduce their consumption of such high-calorie foods. Weight loss during Ramadan can be aided by reducing salt intake. Ingesting too much salt causes water retention and subsequent weight gain. which means they are terrible for your health. During the holy month of Ramadan, it is best to stay away from them.

To satisfy your body’s need for protein, eating foods derived from animals is a must. Because of their high protein and carbohydrate content, legumes and lentils are not recommended for dieters. Lean meats, eggs, and beans are all good sources of protein, and they fill you up without adding a lot of fat or calories. They are harder to break down, so you feel fuller for longer. Meat and meat products have been shown to decrease hunger hormones and increase satiety hormones. For these reasons and more, proteins are an excellent addition to your daily sehri or Iftar meal.

Bonus Tips

For the duration of a dry fast, the fasting individual foregoes both food and water. Some people believe that dry fasting can help them lose weight, have better digestion, and have more energy. However, dry fasting isn’t without its risks, including dehydration, electrolyte imbalances, and slowed mental processing.

The high fibre content of vegetables aids digestion and keeps bowel movements regular. They are lower in calories than similar starch- or sugar-containing foods.
Because of the high fibre content, you’ll feel full for longer. You can maintain good health even when cutting back on calories by eating plenty of fresh green vegetables. Studies have shown that the nutrients in these foods can help reduce inflammation, lower cholesterol, and strengthen the immune system.

Ramadan Diet Plan For Weight Loss

Suhoor

• 1 bowl sugarfree muesli with milk, 2 egg whites with 1 multigrain toast
• 1 bowl chicken curry + 2 bread + 1 bowl dal

Iftar

• 2 date + 1 bowl mixed fruits
• 1 bowl chickpeas
• 2 chicken kebab

Dinner

• 1 bowl chicken gravy + 2 bread/ rice
• 1 meat shawarma
• Chicken biryani

Please note that this ramadan diet plan may not be appropriate for everyone, particularly those with preexisting medical conditions like high blood pressure, diabetes, kidney disease, etc. Therefore, before beginning a new diet, it is wise to speak with a Dietitian.

Conclusion

The holy month of Ramadan is a great time to make positive changes to one’s diet and routine in addition to the spiritual benefits it offers. If you want to lose weight during Ramadan, it is possible to do so by eating a healthy, well-balanced diet, drinking plenty of water, and getting some exercise during the day. The health benefits of adopting these practises extend far beyond the holy month of Ramadan. So, let’s make the most of this fortunate month by putting our health and wellbeing first.

Muslims around the world observe a daily fast from dawn until dusk during the month of Ramadan. If you want to slim down during Ramadan, it’s best to drink plenty of water and stick to a diet that’s low in calories without sacrificing nutrition. Maintaining a healthy weight throughout the month can be greatly aided by avoiding sugary drinks and fried foods. A dietitian can help you create a healthy eating plan tailored to your specific needs and medical situation. The metabolism can be boosted and excess weight lost with even moderate exercise.

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