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How to Lose Weight in Ramadan

How to Lose Weight in Ramadan

Ramadan is the holy month when Muslims all over the globe observe fasting. There is a good chance for you to lose weight in Ramadan and lose extra pounds. Intermittent fasting is a common diet pattern adopted by many to lose weight. The length of fasting hours may vary but it is highly effective. In Ramadan, Muslims almost follow the same routine. It only takes making the right food choices and planning your meals in the feasting hours carefully to lose weight in Ramadan. Besides that, some physical activity is also necessary which is reduced to almost none during this fasting month.

Diet routine in Ramadan

In Ramadan, people normally take two major meals while snacking and munching in between. The suhoor is taken before dawn and somewhat has the same menu as breakfast in most households. Iftar is taken a sunset after a whole day of fasting and is a heavy meal. People make all the food they crave all day in iftar.

If you are intending to lose weight in Ramadan, the first move you have to make is to change your menus and diet patterns.


Here are some dietary tips to follow in suhoor for weight loss

  • Eat a healthy and nutritious beverage like a lassi, milkshake, or protein shake to avoid dehydration and have energy throughout the day.
  • Include a source of protein like egg, chicken, or beef.
  • Replace your paratha, kulcha, or roghni naan with whole wheat roti or bread. Wheat or barley porridge, combined with milk is also a good alternative. 
  • Avoid high sugary foods and beverages.
  • Include fruit in any form too.


Iftar is a heavy meal and includes more unhealthy and high-calorie foods than suhoor. Below are some tips for you,

  • Ban all those pakora, samosa, rolls, and kachoris from your iftar menu. Or you may just stay unbothered by their presence on your iftar table if you have enough self-control.
  • Add lean protein to your iftar menu too and preferably grilled. Some options include kebab, steak, minced meat curry, lentils, beans, and chickpeas in a salad.
  • Make a fruit chaat without adding sugar, extra salt, and cream. Drizzle some lemon juice, sprinkle black pepper and your chaat will taste amazing. 
  • Avoid oily and fattening dressings in all forms, be it mayonnaise, cream, or cheese. Olive oil and vinegar dressing is a considerable option though.
  • Drink plain water or lemonade for iftar and refrain from sugary beverages. 
  • Include fruits and vegetables in your iftar.


Snacking during non-fasting hours is common during Ramadan. Some healthy snacking options include

  • Nuts
  • Fruits
  • Popcorn (plain)
  • Roasted chickpeas
  • Protein bars/granola bars

Water intake

Water intake is a crucial part of your diet during Ramadan. The best way to increase your water intake is to keep a bottle of around 1 liter with you and keep drinking water between iftar and suhoor. Refill it 2 or more times to meet the requirements. This way you can drink more water and it will also retain in your body.

Workout in Ramadan

Around one hour after iftar is the ideal time to do the exercise. Right after iftar with a full stomach, it becomes hard to work out while before iftar your body may feel tired soon after you start working out.

Some people prefer exercising early in the morning as they feel fresher and more active, which is also a good option. The only drawback of this is that you cannot replenish the losses. Following are some important tips to work out in Ramadan.

  • Choose the time that suits you the best and doesn’t leave you lethargic, dehydrated, and in pain post-workout. 
  • Stay mildly active during fasting too.
  • If you have been sedentary and physically inactive before Ramadan, start slow with low-intensity exercises.
  • Stay hydrated and eat nutritious foods. 
  • Work out a few hours before bedtime.

Tips for weight loss in Ramadan

Here are some general tips to follow to successfully lose weight in Ramadan and inches and flaunt your Eid looks even better.

  • Eat well at sehri to avoid dehydration and low energy during the day.
  • Plan your iftar menu wisely.
  • Include more fruits, vegetables, fiber-rich foods, and lean proteins.
  • Cut down on extra fats, sugars, and salt.
  • Stay hydrated and drink more plain water. 
  • Take healthy, nutritious, and especially less fattening snacks.

Ramadan Diet plan for weight loss

Follow the best Ramadan diet plan for weight loss 


Barley porridge with milk topped with fruit of your choice


2 slice bran bread with vegetable omelet and lassi


Banana oatmeal smoothie topped with strawberries


One whole wheat roti with curry and fruit chaat


Channa chaat 

Grilled chicken sandwich (bran bread)


Pasta with chicken and vegetables

Post work-out snack

1 cup milk with a handful of mixed nuts


Protein shake

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