How to Lose Weight in Ramadan Fast 2022? [Diet Plan]

Want to lose weight in Ramadan? We are here with some incredible tips which will guide you How to lose weight in Ramadan. Do you want to lose 20 pounds during Ramadan?

How to Lose Weight in Ramadan Fast?

Here are some ways to help you lose weight during Ramadan fast:

1. Eat a healthy diet: No Oily foods like Samosa Pakora

When it comes to weight loss, what you eat is just as important as how much you eat. Make sure to fill your plate with plenty of fruits, vegetables, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of fat.

2. Drink lots of water:

Fasting can dehydrate your body, so it’s important to drink plenty of fluids. Drink at least eight glasses of water per day, and avoid caffeinated beverages such as coffee and soda.

3. Exercise regularly: (important point)

Exercise can help you burn calories and lose weight, even if you’re not fasting. Try to get at least 30 minutes of moderate exercise every day. Walking, jogging, and cycling are all great options.

4. Avoid overeating at Iftar: (If you really wanna lose weight)

Iftar is the meal that breaks your fast at sunset. It’s important to not overeat at this meal, as it can offset any weight loss you’ve achieved during the day. Eat slowly and stop when you’re full.

5. Get enough sleep:

Sleep is essential for weight loss and overall health. Make sure to get at least seven hours of sleep every night.

Following these tips can help you lose weight during Ramadan. Remember to be patient and consistent, and you’ll be sure to see results.

Ramadan is just around the corner. The sacred buzzes of Ramadan arrival are everywhere around us. Ramadan is the month that teaches self-restraint.  So, let’s use this month to restrain our bad eating habits and adopt a healthy eating routine.

Ramadan iftar feasts are the biggest chance of overeating and consuming of unhygienic diet.  However, it depends upon us how we use this holy month to attain the great benefits of fasting by making good decisions about food while focusing our minds on spiritual purification.

Skip the deep-fried, backed, and oily dishes from Ramadan Menu

In many countries, it’s a trend to fill the tables up with lots of delicious food including deep-fried snacks, backed food items, and grilled and greasy dishes.

It would be good to avoid such food items with a healthy diet. Such as the deep-fried snacks like samosa, pakora, and fried chicken can be replaced with fruits. And the best way for the purpose of to refresh the stomach is the usage of fruits. Fruits provide the energy required for the human body to work properly and help in weight loss.

Avoid the use of starches by skipping the use of bread, pasta, high sugar foods, and fruits. Replace processed foods like soda and deserts with alternative sweets that contain fewer calories.

Ramadan diet plan full

Eat balanced meals

In Ramadan, the iftar meal is the major cause of an unbalanced diet and overeating. It’s the common thinking that you have to eat enough food which should make up for the fasting hours that you have spent without food. But that’s not the case.

During fasting, the human metabolism slows down and the energy needs of the body decrease as well. Don’t think that you have eaten nothing all day, and eat just according to your regular diet plan. Use dates to break the fast as it provides enough energy and sugar which the body requires after a fast. One date is enough for this purpose because dates contain a high amount of sugar. Avoid the creamy dishes and appetizers that are nothing but carbohydrate packs.

ramadan diet chart
How to Lose Weight in Ramadan?

Due to long fasting hours, the eating hours are quite short in the upcoming Ramadan. But this is not a reason to skip the suhur meal. Skipping the suhur meal will compel you to overeat in the following iftar meal. In Suhur, limit the usage of salt in food to avoid thirst during the fasting hours. Eat whole-grain bread, eggs, or cheese which are a source of protein, and yogurt. This food combination ensures the existence of a stable amount of glucose in the blood and you don’t get hungry during fast.

Stay Active and do some Exercise

Don’t lay down after eating suhur and iftar. We know that it’s a tough job to walk after iftar but it will help you to burn some calories and keep you active.

If we talk about suhur, it’s a common habit to sleep after Namaz-e-Fajar. By doing this we waste the golden chance to do some exercise which could help us to lose weight in Ramadan. Sleeping after a suhur meal is common in Pakistan which makes people lazy throughout the day and increases the chances of obesity.

Don’t spend your whole day in sleep as an excuse for fasting. Try to maintain your regular activities but don’t go in front of sunlight. Spend your time offering regular prayers and reciting the Quran as it will also help you to stay active.

More water usage during eating hours

After a daylong fast, drinking water becomes the first priority. Overdrinking water in iftar can disturb your stomach. So, first, break your fast with something else and then drink a single glass of water or juice.

It would be good to consume more amount of water as it is the main key point to losing weight in Ramadan. By doing so, you can evade dehydration in fasting hours and control the consumption of sugar after breaking fast. But you have to be careful while drinking water during your eating hours. So we have a plan for you. The water requirements of a person can be broken down like this:

  1. Drink two glasses of water in iftar (One right after breaking fast and one after offering the prayer of Maghrib)
  2. Four glasses of water between the suhur and iftar meal (eat only one glass of water in one hour)
  3. Two glasses of water during Suhur’s meal.

This proper use of water will help you to burn fats, clear the waste items out from the kidneys, and clean the stomach.

Avoid the usage of caffeine such as coffee, black tea, and soda drinks. However, it would be good to use green tea or herbal tea as an alternative to water as it makes digestion better.

Avoid Excessive Use of Processed Sugar

The iftar meals are not a single cause of weight gain problem in Ramadan but the excessive use of processed sugar in sweets and drinks is also a major one. It would have amazing results in your Ramadan weight loss program if you avoid the use of processed sugar and replace it with the use of fresh fruits, honey, dried fruits, and molasses.

If you are going to eat ice cream then replace it with natural yogurt, mix it with some healthy fruits and freeze for 15 minutes.  If you are a chocolate lover, then go for low-carb chocolate snack bars.

Light Exercises During Ramadan

Keeping in mind the amazing benefits of Ramadan and its spiritual effects on our soul and body, remember to exercise lightly and a bit, to maintain your health. But do not exercise as you did before Ramadan, you have to have a different perspective as well as timings in this month since your eating strategies change with it.

If your goal is to burn fat this month, remember to keep a low carbohydrate diet, or a ketogenic diet, that way you can burn your fat on the body easily with less amount of exercise.

  1. Before your iftar, walk for 20 minutes. But remember to keep this walk slow and steady, preferably at the rate of 3.0 if you’re on a treadmill.
  2. After your iftar, drink lots of water in order to cope with the dehydration of the walk you did.
  3. You can do yoga, run a little on your treadmill or just do another type of easy cardio after your meal.
  4. It’s best to go cycling after your suhur. If you drive to your office but it’s not far, try using a bicycle, it’ll boost your mechanism and freshen up your brain as well before work or even school.

You should follow the right time for gym and exercise during Ramadan. So, this Ramadan aims to break your sugar habits. You can use fruits which is a healthy option but don’t use sugar in the juices which can destroy your all hard work.

So, Friends! If you follow these five guidelines in the upcoming Ramadan then it is assured that your weight will reach a suitable point. I hope you would follow these tips properly to enjoy the amazing results. Kindly give us your precious response on our tips on How to lose weight in Ramadan! Ramadan Mubarak to everyone!

My experience:

I talk about simple math. If you take fewer carbs and consume more, your body automatically will reduce.

The problem with heavy-weight people is, They just think about eating things to get thin lol. Eat less and exercise more.

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