Ramadan is one of the most important and sacred months for Muslims. We long for its arrival and do the planning all year. Those who observe the rituals take their first meal before dawn and fast the whole day till sunset. 

Besides the spirituality of this month, which is undoubtedly the most important aspect, another thing is the food you get to eat during this month. The iftar planning and preparations start as the day begins in most households.

Meals in Ramadan

In Ramadan, we take two major meals in 24 hours, with light snacking in between the meals. It is almost the same as intermittent fasting, but it depends on the food choices you make.

Suhoor

Suhoor is the meal you take before dawn, and it is made sure that it fulfills your requirement for the next 12–14 hours, depending on the time of the year. The menu is almost the same as breakfast in our region. Most people like having paratha, egg, and tea with the addition of yogurt or lassi, as it is believed to quench the thirst for a whole day. 

What should you eat at Suhoor?

Proteins

The proteins keep you feeling full for a longer period of time and prevent starvation. It is necessary to take proteins to avoid muscle loss. The best proteins to take in suhoor include

• Eggs
• Yogurt
• Fish 
• Milk

The enlisted food contains higher water content and good-quality proteins.

Complex carbohydrates

The complex carbohydrates stay longer in your stomach and improve satiety, whereas taking a sugary or refined carbohydrate will make you feel hungry earlier. Besides that, the fiber in these foods retains water and avoids dehydration and constipation during Ramadan, so you can ensure the best essence of the holy month. The best foods include:

• Porridge (wheat or barley)
• Oatmeal
• Bran bread or whole wheat roti/paratha
• Fruits and vegetables
• Fats

Opting for healthy fats also improves satiety during fasting. Fats are second to carbohydrates, considering their energy production. Including good, health-friendly fats will prevent you from feeling tired and lethargic. Seeds, nuts, and nut butter may be taken at Suhoor as well.

Water

It is suggested to take enough water during feasting hours and not stick to the water gallon at suhoor. It is because more water taken over time will rehydrate better than drinking 2 liters of water at once. If you do so, all the effort you put into drinking water beyond your capacity will be flushed, literally.

Iftar

Iftar is sort of the breakfast you take at sunset. It is the most anticipated meal because normally you are asleep between breakfast and dinner, so you don't feel the urge to eat or drink, but while fasting and being awake, it gets harder to avoid foods. It may be because sometimes we tend to eat not because we are hungry but because we are craving it. 

Unfortunately, in most of the households in our region, iftar is the least healthy meal. It is necessary to have a dish full of fried foods and sugary drinks. But it is a little treat to refrain from all the food all day. This treatment may turn into punishment for the body if not taken carefully. Below is a guide on how your iftar can be made tastier as well as healthier.

What should you eat at iftar?

Iftar is supposed to be full of nutrients to replenish the losses and prepare yourself for the fast the next day too. It must include healthy proteins, good fats, enough carbohydrates, and, of course, water. 

Carbohydrates

Traditionally, the fast is broken with dates. It is the best food for instant energy. It must be followed by the inclusion of healthy carbohydrates like fruits, which are almost present on every iftar table in the form of fruit chaat. Roti, made with whole wheat flour, is also a good source of carbohydrates. 

Pakora, samosa, and other fried items are the least healthy options that have to be eaten very carefully. Treat yourself to one of such foods once or twice a week. Instead of these items, you can add some wraps or sandwiches to your iftar or even pasta. 

Proteins

The best protein to include in iftar is yogurt or milk. It is a very good option that contains plenty of micro- and macronutrients. It is mostly present in the form of dahi bhalla, a really tasty food item. 

Besides that, pulses, chickpeas, and beans can also be good options and may be added to salads. Meat is a well-known protein and a must-have for those who work out after the iftar. 

Fats

The quality of the fats you include in iftar should be good, and the quantity should be less. Because the traditional menu of Iftar is incomplete without such items, one of the fried items may be eaten, but only in moderation. 

Fats are not a necessary nutrient to be a part of your iftar menu, and their requirements are usually fulfilled by the normal foods we eat.

Water

Water is an important part of both suhoor and iftar. Especially in the summers, after a long day of fasting first thing after a date, some people break their fasts with water or any form of juice. It is good to rehydrate, but again, drink more water over a long time, not all at once, because firstly, it may make you feel nauseous, fuller, or bloated. Secondly, it will all be flushed out of your body early.

The better way is to drink until you’re not thirsty anymore, not until you are full of water. Secondly, include fruits and salads in iftar, as they tend to retain water and prevent dehydration. 

Recap

Ramadan is the favorite month of most Muslims because of its spirituality and because it makes you feel closer to the Creator. In this month, people observe fasts from dawn until sunset for a whole month.

The essence of this month is to purify the soul as well as the body by fasting. But sadly, diet patterns become so unhealthy that they worsen the environment inside our bodies. The right choice of foods in Suhoor and Iftar can result in better health after this holy month.

Conclusion:

Fasting in Ramadan is not only a spiritual journey but also a test of how wisely we nourish our bodies. Choosing balanced meals at suhoor and iftar ensures that energy levels stay steady, digestion remains smooth, and dehydration is kept at bay. When meals are built around proteins, complex carbohydrates, fruits, vegetables, and sufficient hydration, fasting becomes easier and more rewarding. Healthy choices help you feel light, energetic, and focused throughout the day.

At the same time, avoiding heavy fried foods and sugary drinks can prevent fatigue, bloating, and unnecessary weight gain. Replacing these with lighter, nutrient-rich options makes iftar and suhoor both satisfying and beneficial. Ramadan is a chance not only to cleanse the soul but also to reset eating habits for long-term wellness. By being mindful of what we eat, the holy month can leave us spiritually fulfilled and physically healthier.

FAQs:

How to lose 10kg during Ramadan?

You can lose 10kg during Ramadan by controlling portions and avoiding fried, sugary foods. Focus on balanced suhoor and iftar meals with lean proteins, whole grains, fruits, and vegetables. Drink plenty of water during non-fasting hours to stay hydrated and reduce cravings. Limit high-calorie snacks like pakoras and samosas to once or twice a week. Pair your diet with light physical activity after iftar or before suhoor for steady weight loss.

What is the best food to eat during Ramadan?

The best foods to eat during Ramadan are those that provide lasting energy and hydration. At suhoor, include complex carbs like oats, bran bread, or porridge with proteins such as eggs or yogurt. At iftar, break the fast with dates and water, followed by fruits, vegetables, and lean meats. Avoid heavy fried foods and sugary drinks that cause bloating and fatigue. A balance of proteins, healthy fats, and fiber helps keep you energized throughout fasting hours.

How to reduce hunger during Ramadan?

You can reduce hunger during Ramadan by eating slow-digesting foods at suhoor. Proteins like eggs, yogurt, and pulses keep you fuller for longer, while complex carbs and fiber-rich foods help maintain satiety. Healthy fats from nuts and seeds also provide sustained energy. Avoid refined carbs, sweets, and salty foods that increase cravings and dehydration. Drinking water steadily between iftar and suhoor also helps manage hunger.

What are the rules for eating during Ramadan?

The main eating rule in Ramadan is to eat only during non-fasting hours, starting at sunset (iftar) until dawn (suhoor). Breaking the fast with dates and water is the sunnah practice, followed by balanced meals. Moderation is key; overeating can cause fatigue and digestive issues. Avoid wasting food and try to maintain healthier cooking methods instead of deep frying. Eating with gratitude and mindfulness is encouraged to fulfill both spiritual and physical goals.

Can I exercise while fasting during Ramadan?

Yes, you can exercise during Ramadan, but it should be light and well-timed. The best times are either after iftar, when the body is refueled, or before suhoor with moderate intensity. Focus on walking, stretching, or light strength training instead of heavy workouts. Stay hydrated during non-fasting hours to support recovery and performance. Overexertion during fasting can cause fatigue, so balance exercise with your energy levels and food intake.