How to Lose Weight in Ramadan 2021? [Diet Plan]

How to lose Weight in Ramadan? with 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?

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 to adopt a healthy eating routine.

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

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

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

It would be good to avoid such food items with some 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

Due to long fasting hours, the eating hours are quite short in the upcoming Ramadan. But this 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 the thirst in the fasting hours. Eat whole-grain bread, eggs or cheese which are a source of protein, and yoghurt. 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 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 in offering regular prayers and reciting the Quran as it will also help you to stay active.

More water usage in eating hours

After a daylong fast, drinking water becomes the first priority. Overdrinking of 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 lose 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 in 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 glass of water in iftar (One right after breaking fast and one after offering the prayer of Maghrib)
  2. Four glass of water between the suhur and iftar meal (eat only one glass of water in one hour)
  3. Two glass of water during Suhur meal.

This proper use of water will help you to burn fats, clear the waste items out from 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 the 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 yoghurt, mix it 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 it’s 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!

Best Time for Gym in Ramadan to Exercise

Exercise time and GYM in Ramadan

Exercise time and GYM in Ramadan 2019

Gym in Ramadan looks like a difficult task and most of the people avoid workout during Ramzan. And as Pakistani, we also avoid even a little hard work lol. But This is the wrong approach, we have found some tricks and tips to perform the exercise and daily tasks during fasting. Almost everyone in the world knows about the most blissful and auspicious holy month of Muslims. Ramadan is the month in which Muslims practice fasting throughout a month and also practice special as well as additional prayers. Ramadan does not just teach refrain from drinking or eating this holy month actually teaches high-end spirituality level by giving up distractive luxuries of life.

Learn how to lose weight in Ramadan. I thought you would like to know about it.

People on a serious note confuse Ramadan with a month of fasting and thorough relaxation or laziness during fasting. It’s not right you can normally maintain your routine while fasting such as training or exercise or gym time. However, with little difference in intensity, you can normally pull up your gym routine as common days.

Almighty wants you to live a healthy and happy life; therefore, we feel it’s a responsibility to encourage people with gym/exercise/training in Ramadan. This is for we have gathered which exercises you should do in Ramadan and what are best timings for training/gym. Check out this complete article to get you aware.

How to Exercise in Ramadan

What is the concept of exercise/training during fasting?

Contradiction to most common phenomena that during fasting training/exercise is not good. The most merciful Allah Almighty has designed Ramadan in a way to benefit humans in several directions from purification, spirituality, to self-control, etc. We must understand why Ramadan is a blessing; it comes with the purpose of purifying yourself and makes you learn self-restraint, self-discipline, and self-control.

During fasting human body gain full control to change the habits, behaviors and practices which are not common to the human body. Fasting is the best time to change body priorities, indulgence, endurance, and stamina. So let me tell you this that there are various studies shown exercising while fasting is the healthier option.

Although you need to be careful with sort of training, weight lifting, and intensity. In fact, there are many Muslims continue to go to the gym during fasting.

Additionally, some fitness experts agree to the fact that training/exercise while fasting is likely to deliver some incredible and prominent results. At the same time, you need to be smart enough to choose your meal properly and decide on training time wisely. If you do not know anything about these so you should read this article thoroughly.

What are the effects of fasting on the human body?

Exercise during fasting is a healthy way to get great gain. As fasting during Ramadan is the gift of Almighty which brings various health benefits to the human body, some of them are as follows:

  • Fasting improves the mental condition and turns out to be a factor for great mental health
  • There are various studies proved that fasting cause a decrease in insulin resistance thus it causes controlled blood sugar level.
  • Also, fasting stimulates overall better health through reducing the chances of inflammation, as we all know inflammation is indirectly involved in the expansion of various chronic conditions.
  • You will get a better cholesterol level during fasting as well as you will realize a healthy reduction of body weight after the fasting period, although a healthy diet and moderate physical training are compulsory.

Exercise during fasting

According to experts, the first week of Ramadan is a bit hard to start on with exercise as your body take time to adjust but ultimately after one week it gets used to it. Therefore it is highly important to exercise lowest in the first week of Ramadan and take it as warm up. Similarly, for exercise/training during fasting, you need to have proper/healthy food daily, for this you should consult your nutritionist or expert.

Further fitness gurus stated that you can work out in Ramadan but training will have to be relatively lighter than normal days. At the same time nutrition is a crucial factor for work out so complex carbs are best to give you a boost of energy.

What are the most suitable timings of exercise during Ramadan?

Experts suggested training right after ending fast is a good option when you are high on energy and endurance. It is much better to gym an hour before iftar (experts suggested). Most often the time of working out varies person to person but overall time after ending the fast is most suitable and safe for everyone.

On the safe side, it is better to keep intensity levels of training lower in Ramadan. Also, some believe that the time before the suhur meal (pre-dawn meal) is the ideal time of training. At the time you should drink lots of water and wait for at least half an hour to begin the gym.

Similarly the time, after iftar but before Taraweeh is another good time for exercise. You can even have a good time of training after Taraweeh when you can practice medium to low-intensity training.

Intensity Levels and Working out Days

You can do boxing in three-minute rounds including two minutes of rest.  However you can change the rest timings according to your endurance, it is completely safe. Those prefer weight lifting in normal days should decrease weights although those can exchange with an increase in reps. It is a fact that you are not at the same levels of energy during fasting or Ramadan as compared to normal days.

Daily work out during Ramadan is not a good idea you can do it alternatively or as per trainer’s advice. An overall 45-minute workout during Ramadan is best.  Ideally training for three to four days a week is more than enough in Ramadan while the best duration lies in 45 minutes sessions. In addition, experts describe the benefits of early training after iftar as compared to late in the night. It is because the studies showed that work out late in the evening increases the body temperature thus it may cause problems in night sleep.

                                                                       Ramadan Diet Chart

In this passage, we’ll tell you what a blessing it is to be fasting during this holy month of Ramadan both spiritually and physically. We all wait for this month to come so we can increase our faith through fasting, patience and prayers. But do you know that you can also decrease or maintain weight if you want during this blessed month? Or even if you want to gain weight, this month is the one for you! With the right diet chart in Ramadan, you can achieve your goals physically. Below we’ll discuss a few dieting techniques to keep in mind.

1) Remember to eat less sugary, processed foods during this month to maintain your health and weight.

2) Make sure to eat lots of fruits, make a fruit salad bowl to eat right after iftar, after taking a few dates with milk or water.

3) Eat something heavy in the pre-dawn (suhur) meal. But that is, only if you don’t have to sleep right after but have to go to school or work. Otherwise, eat high fibre foods with fewer calories such as 1/4th of pita bread/roti/naan with a bowl full of lightly fried or sauteed veggies. If you want, you should definitely add yoghurt to your suhur meal.

4) Remember to stay easy and calm during suhur and iftar, both. Keep your stomach vessel at least 1/3rd free and empty as it is Sunnah as well.

Final verdict

This write-up is to encourage Muslims to stick to their gym routine even in Ramadan with relatively lower intensity and time. In case you feel dizziness, anxiety, stress or heavy head just ignore training and take rest. Exercise during this condition may cause severe health problems. So live a healthy and pure life in the holy month of Ramadan.