If meals are planned well, Ramadan is actually a great time to lose weight in a healthy way.

If meals are planned well, Ramadan is actually a great time to lose weight in a healthy way.

The key is choosing the right foods for Sehri (Suhoor) and Iftar and avoiding overeating, as fasting already limits eating hours. Here is a straightforward guide to losing weight during Ramadan.

Ramadan's Weight Loss Guide: What to Eat for Iftar and Sehri

1. How Ramadan Can Help You Lose Weight

During Ramadan, people naturally skip meals for a long time. This makes it easier for the body to use stored fat as energy.

However, a lot of people gain weight rather than lose it because:

At Iftar, fried foods

Drinks with sugar

Large portions

Snacking in the evening

Ramadan can help you lose 2 to 5 kg in a healthy way if you eat well and portion control. Best Suhoor (Sehri) Foods to Lose Weight

Slow-digesting foods should be included in Sehri so that you don't feel hungry throughout the day.

Foods with Lots of Protein

Protein helps you feel full and helps you lose weight.

Good options are:

Boiling eggs

Greek yogurt

Camembert cheese

Beans or lentils

During times of fasting, protein reduces hunger.

Foods with a lot of fibre keeps energy stable and slows digestion.

Healthy alternatives:

Oatmeal

Bread with whole wheat

White rice

bananas and apples, for example

At iftar, fibre helps prevent overeating.

Beneficial Fats

Long-lasting energy is provided by healthy fats.

Examples:

Avocado

Nuts (walnuts, almonds)

Olive butter

However, due to their high calorie content, consume them in moderation.

Drinking enough At Sehri

consume 2 to 3 glasses of water.

Avoid:

Too much coffee

Coffee

Drinks with sugar

During a fast,

These can cause dehydration.

The Best Foods for Iftar to Lose Weight

When breaking your fast, avoid heavy fried food immediately.

Step 1: Lightly and quickly break

Dates are typically used to break the fast for many people.

Eat:

1–2 dates

Water

Fruit

Energy is quickly restored by this.

Step 2: Begin with a bowl of soup or salad

Overeating is prevented by starting slowly.

Make smart choices:

Soup of vegetables

Squash soup

Salad of the day

These assist in regulating appetite.

Step 3: A Well-balanced Main Dish

Include these items in your main meal:

Protein

Chicken grilled Fish

Beans

Lentils

Vegetables

Spinach

Broccoli

Variety of vegetables

Complex carbs

White rice

Roti with whole wheat

Quinoa

If you want to lose weight, don't eat samosas and pakoras, which are loaded with fried food. What Not to Eat in Ramadan to Lose Weight

Eat these foods less:

Snacks fried in oil

Sweet desserts

Sweet beverages

Wholegrain bread

Foods that are processed

These foods have a rapid caloric increase and make weight loss slower.

Snacks That Are Good After Iftar

Choose nutritious snacks if you feel hungry later in the night.

Good choices are:

Fruits

Yogurt

Numerous nuts

Smoothies devoid of sugar

Avoid junk food at night.

During Ramadan, exercise

Fat loss can be aided by light exercise.

Best moments:

Thirty minutes prior to Iftar

1 to 2 hours following Iftar

Good things to do:

Walking

brisk walking Yoga

Stretching

During times of fasting, avoid intense exercise.

Simple Weight Loss Program for Ramadan

Sehri

Boiled egg and oatmeal

Fruit

Water

Iftar

Two dates and water

Salad or soup

Chicken and vegetables grilled

Snack at Night

Nuts or yogurt

Final Weight Loss Advice for Ramadan:

Eat slowly.

Consume a lot of water.

Eat less fried food.

Select baked or grilled dishes.

Limit portion sizes

Ramadan can be a healthy opportunity to improve diet, lose weight, and maintain energy for daily activities and worship with the right habits.