Ramadan diet, what's the best way to lose weight during Ramadan?

We're approaching the second half of Ramadan, and many women and girls still ask us for a weight loss plan during Ramadan. Of course, this is also to prevent weight gain since a lot of them have this problem during Ramadan. In this article, we share the best tips for losing weight during Ramadan and offer a special diet plan.

Many think Ramadan is not a good chance to lose weight because of fasting all day and feeling very hungry, which makes them eat a lot of fatty, fried foods plus sweets and sugary drinks. But this idea is totally wrong because fasting helps you lose weight if you control what you eat during iftar. It's also a good chance to care for your health because long fasting can start breaking down muscles. So, we must pay attention to the types of food we eat in Ramadan to stay healthy.

Most women, especially in the Arab world, make delicious foods during Ramadan. So when we say you should add or cut some ingredients from your meals, it’s not hard since effort is already spent cooking. Why not make it healthy and tasty?

Let's start by making a list of Ramadan foods:

• Bread, legumes, and other grain products.
• Fruits and vegetables.
• Meats, fish, and poultry.
• Milk, cheese, and yogurt.
• Fats, oils, and sugars (they have very few nutrients, are high in calories, so you should limit them)

Here’s a quick look at healthy meals for Suhoor and Iftar:

First: Suhoor meal

Suhoor is a main meal in Ramadan, very important, and you should not skip it. We also advise delaying Suhoor as much as possible to avoid hunger and tiredness during the day. It should be healthy, moderate, and filling to give your body the energy it needs all day. So your Suhoor should have slow-digesting foods like oats, beans, lentils, figs, dried plums, and bran.

Also, don’t forget to drink enough water during Iftar, after Suhoor, and in between to avoid feeling thirsty. Water also helps with digestion.

Examples of healthy Suhoor meals:

1. Oatmeal with fruits and nuts, and a cup of tea/green tea/coffee.
2. 1 egg white sandwich with veggies + 1 cold cup of milk with 1 tsp chia seeds and soaked almonds.
3. 2 chapatis + 1 bowl of vegetable curry + 1 bowl of yogurt.
4. 1 bowl of muesli with milk, chopped fruits, and 4 walnuts.
5. Small plate of fava beans + salad + quarter of local flatbread.
6. Boiled eggs + 3 spoons of fava beans + 1 cup of unsweetened orange juice.

Second: Breakfast

This is the meal you look forward to after a long fasting day. But don’t eat a lot right away. take it slow. Start with dates, skim or low-fat milk, or unsweetened fruit juice to prepare your stomach. When you eat breakfast, rely on complex carbs like whole wheat bread, brown rice, and whole grain pasta for minerals, fiber, and energy.

Make sure your breakfast and suhoor include one serving of fruit and one of veggies. Traditional Ramadan meals may look tempting and tough on your willpower, but these healthy swaps make a big difference you’ll notice.

Healthy food options for breakfast:

• Baked samosas, and boiled zelabiya.
• Chapatis / paratha made without oil.
• Low-fat sweets made from milk / chia fruit pudding / fruit custard / quinoa parfait.
• Fattoush (salad made of veggies and pita bread).
• Tabbouleh (salad made of fresh tomatoes, parsley, garlic, and bulgur).
• Lafa (soft, thin crispy bread) with hummus.
• Chana chat, fruit chat.
• Mujaddara (a dish made from rice and lentils).
• Foul Mudammas (foul cooked with garlic and spread on bread).
• Grilled chicken / grilled chicken / chicken kebab / fish kebab.
• Rajda chat / Shol chat / Shana chat.
• Smoothie / refreshing drink.

What foods should you avoid during Ramadan dieting?

• Fried foods like pakora, samosa, fried zalabia, kebab, etc.
• Foods with high sugar content and added sugars like sweets such as gulab jamun, rasgulla, balushahi, baklava, pastries, jam, jelly, candies, sweets soaked in honey syrup (qatar), etc.
• High-fat dairy products like ice cream, cheese, oily paratha, creamy cheese sauces, etc.
• Fast food like pizza, burgers, etc.
• Fatty cooked foods like oil-rich curry, fried potatoes, etc.
• Salty foods like pickles, salted chips, etc.
• Meats and fried meat products like sausages, hamburgers, tandoori chicken, chicken tikka, etc.
• Quick-carb foods like pasta, white bread, chocolate, biscuits, etc.
• Heavily processed foods like sausages, sugary juices, canned fruit, etc.
• Sodas like cola, energy drinks, etc.
• Drinks that have caffeine like coffee and tea.

What mistakes do we make when trying to lose weight in Ramadan?

1. Drinking large amounts of water at iftar.

Effect: Filling the stomach with lots of water tires it more than food does.

Solution: You can take small sips during iftar, then a full glass every two hours.

2- Chewing food and swallowing it quickly

Effect: It increases unhealthy weight gain and slows down digestion.

Solution: Chewing food slowly will speed up digestion and help keep a healthy weight.

 3. Eating foods high in sodium.

Effect: Sodium makes you feel thirsty during fasting hours.

Solution: Eat foods rich in potassium because they hold water and reduce thirst. You can eat bananas at suhoor to help control thirst all day. Other foods to eat include milk, dates, avocado, pistachios, dried apricots, pumpkin, peas, and dark chocolate (in small amounts).

4. Eat sugars and sweets soon after iftar.

Effect: It makes you feel dizzy and sleepy.

Solution: Wait two hours after eating iftar to stay fresh and awake for tarawih prayer.

5. Exercising immediately after iftar

Effect: It negatively affects the body and blood circulation because blood concentrates around the stomach after breaking the fast.

Solution: To ease digestion, exercise two hours or more after eating breakfast.

What are the cooking methods to avoid during Ramadan dieting?

Avoid frying and using too much oil. Instead, shallow frying, baking, grilling, or steaming are recommended to keep the food's natural flavor and are healthier.

With this varied list of available foods, you can choose with a clearer view for your Ramadan picks this year. You now hold the key to the Ramadan diet. Just remember, it’s not good to fast then eat large amounts. Whatever you decide to eat, a balanced plan with properly cooked healthy ingredients will help you enjoy suhoor and iftar, keep you healthy, and give you more energy.

Ramadan diet schedule: