Diet Plan For Ramadan To Lose Weight


Diet Plan For Ramadan To Lose Weight – Every year the month of Ramadan comes, and Muslims around the world prepare for their fast. Naturally, many Muslims want to know how to lose weight during Ramadan; which is a common interest in most people who are trying to lose weight. In this article you will learn a simple diet plan for ramadan to lose weight.


Ramadan: Your guide to fat loss, training and diet while fasting

by Ultimate Performance, last updated 13 April 2022

If your goal is to burn fat, lose weight or build muscle, then putting your exercise regime on hold for the entire month of Ramadan can set you back a long way with your goals.

The 30-day fasting period during the Holy Month means refraining from consuming food and drink in the long hours from dawn until sunset. However, Ramadan doesn’t mean you have to put your fat loss or muscle building goals on hold.

Such long hours without food or water can put a large amount of stress on your body – but with some careful planning and smart training advice you can still lose weight or grow muscle during Ramadan safely and effectively.

This complete guide to fat loss, diet and training during Ramadan will show you:

  • How to workout during Ramadan
  • What is the best cardio for fat loss
  • How to plan your diet
  • How to create a meal plan for your goals
  • Which supplements are best for your health

Here are our top tips and advice on navigating your way through Ramadan to help ensure your health and fitness goals can still be achieved.

Fat loss during Ramadan

If you want to burn fat or lose weight during Ramadan, the normal fat loss principles apply.

Creating a consistent calorie deficit (expending more calories than you consume in a day) is key when it comes to fat loss.

The best way to achieve this is through a combination of eating less and increasing your exercise and daily activity levels.

Resistance training, in particular, is important to help preserve your muscle and strength.


Ahmad builds his ‘perfect body’ during Ramadan, now he has the knowledge for life on how to eat, train and live to stay in shape.

Can you workout during Ramadan?

If you are thinking about training or doing a workout during the month of Ramadan, the secret is to ‘stimulate, not annihilate’.

It’s important to take a more measured approach to your training while fasting – and that’s something we do with all our personal training clients at Ultimate Performance.

You shouldn’t be trying to hit your personal best lifts or starting a new high-intensity weight training regime (unless you’re truly feeling fit and strong after the fast).

It’s always advisable to use Ramadan as a period to maintain your fitness levels rather than drilling yourself into the ground.

Plan workouts that include effective whole-body weight training three sessions a week. This is a great approach to deal with the stress of fasting while still maintaining strength and muscle.


When is the best time to workout during Ramadan?

Training early in the morning is best during Ramadan after your first meal of the day. If this doesn’t work with your schedule, then hit the gym after your first main meal, after Iftar, so your body is well fuelled and has the right nutrients for optimal recovery.

How long should you workout during Ramadan?

Don’t feel you have to spend hours in the gym for an effective workout session. You can get a lot done in 45 minutes if you train hard and with intensity.

If your long-term goal is building muscle, an option during Ramadan could be to lower the load and add more sets to help maintain muscle mass.


Should I do cardio during Ramadan?

While weight training should be the cornerstone of any fat loss plan for both men and women, cardio can also play an important role in creating the energy deficit needed to lose weight.

There are two key types of cardio that you can consider during Ramadan which will help you burn fat optimally – high-intensity interval training (HIIT) and low-intensity steady state (LISS).

Is High Intensity Interval Training (HIIT) best for fat loss during Ramadan?

HIIT will give you the most ‘bang for your buck’ for fat loss as it’s fast, efficient and effective. Focus on quick bursts of 10-30 second maximum effort followed by 40-120 seconds of rest on a treadmill, watt bike, rower, sleds, prowlers, or just by sprinting outside. It is important to choose something you enjoy.

Although HIIT is highly effective for fat loss if done correctly, it is also very taxing on the body and tough on your recovery. During Ramadan, this is something to consider when your body is already under stress from fasting. So it may not be advisable to start a new HIIT programme during Ramadan if you’ve never done it before.

Is Low Intensity Interval Training (LISS) best for fat loss during Ramadan?

On the other hand, LISS is gentle and low intensity and could be a great fat loss tool for men and women fasting throughout the holy month.

The main benefit of LISS is that it’s very easy to recover from and can actually improve your recovery from strength training. It can be as simple as going for a walk, swim or bike ride at a gentle pace that will only slightly raise your heart rate. It doesn’t stress the body like HIIT, which is important during Ramadan; in fact, it can help de-stress if you’re going for a walk outside.

Whatever form of cardio you do will depend on your individual preference, goal, exercise history and lifestyle. It’s always advisable to consult a professional personal trainer for the right training programme for your individual needs.


Is NEAT (Non-exercise activity thermogenesis) important for fat loss during Ramadan?

If you are not doing formal cardio workouts during Ramadan, but you still have a fat loss goal, it is important to stay active throughout the day.

The activity you do outside of the gym is just as important as what you do inside the gym for increasing your energy expenditure and burning fat.

You can increase your daily activity and calorie burn in many ways, including walking upstairs, walking for the train, having a standing desk, cleaning the house, doing chores or playing with the children.

These all fall under the bracket of NEAT, which relates to all other daily activities which burn calories.

The best way to track your activity levels is to get a step counter app on your smartphone fitness watch or buy a cheap pedometer to measure your steps.

A good base target to aim for every day is 10,000 steps which will boost your weight loss efforts without adding any more stress to your system.


How should you eat during Ramadan?

1. Track and stay consistent to avoid weight gain during Ramadan

Just because it’s Ramadan doesn’t mean you should suddenly change your diet.

If your goal is to lose weight and burn fat, you should try your best to eat the same quality, quantity, and ratio of food that you would regularly on your weight loss or fat loss diet.

If your goal is to lose weight, you need to monitor your daily calorie intake.

This is even more important during Ramadan when it’s very easy to over-eat on calorie-dense foods during Iftar – especially when you’ve gone all day with no food or water.

You need to be in a calorie deficit to hit your weight loss goal. Not just day to day, but over the week.

That’s where tracking your food and, therefore, your calorie intake is key. Using an app like U.P. Transform is useful for helping monitor your diet and ensuring your calorie intake is where it should be to keep losing body fat.


The holy month of Ramadan is here and if you looking for a great way to end your fast this Ramadan, stop right here! The delicious meals at iftar are what all of us have our eyes on!

Traditionally, there is an emphasis on providing bountiful meals to celebrate this special month. The women of the house toil for hours preparing scrumptious meals for family and friends.

Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasized more generally than the health aspect. However, it’s a great chance to get the physical benefits as well.

Prolonged fasting for a very long period of time leads to the breaking down of muscle proteins to release energy, which is very unhealthy for the body.

So, all you have to do is prepare and eat food made from fresh ingredients, cooked healthily for a nutritious Iftar meal. This will keep you nourished while setting a good example for your family and friends.

So, let’s consider these options to start planning your Iftar evenings. During Ramadan, you need to put extra effort into including foods from all five food groups to ensure variety and a well-balanced diet.

Ramadan Foods include:

  • Bread, cereals, and other grain products
  • Fruit and vegetables
  • Meat, fish, and poultry
  • Milk, cheese, and yogurt
  • Fats, oils, and sugars (these contain very little nutrients and are high in calories and therefore their intake should be limited)


Suhoor, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods, so as to delay pangs. Foods like oats, millets, beans, lentils, bran, figs, prunes can be consumed. Drink fluids to keep you hydrated during the day and assist with digestion.

Ideal Suhoor Meals: 

  1. Oatmeal with fruits, a handful of nuts, and 1 mug of tea/ green tea/coffee.
  2. 1 multigrain egg white and veggie sandwich + 1 glass chilled milk with 1 tsp soaked chia seeds and 4 almonds.
  3. 2 chapatis + 1 katori subji + 1 katori curd.
  4. 1 bowl muesli + 1 cup milk, 1 Katori cut fruits, and 2 walnuts.



Iftar is the meal that breaks the day’s fast. This meal could include dates that will provide a refreshing burst of much-needed energy. Incorporate protein-rich sources such as egg whites, legumes, and low-fat dairy products. Wholemeal bread, brown rice, or whole-grain noodles are complex carbohydrates that provide the body with energy, fiber, and minerals. Make sure you have 1 serving of fruit and 1 serving of vegetables at each of your two meals.

The meal should remain a meal and not become a feast! Try to minimize the rich special dishes that traditionally celebrate the fast and keep to the advice included in the table below.

Alternative healthy food options for Iftar:

  • Baked samosas and boiled dumplings
  • Chapattis/ Parathas made without oil
  • Low-fat milk-based sweets and puddings/ Chia fruit pudding/ Fruit custard/Quinoa parfait
  • Fattoush (salad made of vegetables and pita bread)
  • Tabbouleh (salad made with fresh tomatoes, parsley, garlic, and bulgur wheat.)
  • Lavash (soft, thin cracker bread) with hummus
  • Chana chaat or Fruit chaat
  • Mujadara (a dish made with rice and lentils)
  • Ful Medammes (fava beans cooked with garlic and spread on bread)
  • Grilled chicken/ Barbequed chicken/ Chicken kebabs/ Fish kebabs
  • Ragda chaat/ Chole chaat/ Chana chaat
  • Smoothies/ Refreshment drink 

Food to avoid:

  • Deep-fried foods – Pakoda, samosas, fried dumplings, kebabs, etc
  • High sugar and added sugar foods – Sweets/ desserts like Gulab jamun, Rasagulla, Balushai,         Baklawa, pastries, jams, jellies, candies, syrup-drenched desserts, etc
  • High-fat dairy products – Ice-creams, cheese, oily parathas, creamy cheese sauces, etc
  • Fast foods – Pizza, burgers, etc
  • Greasy cooked foods – Oil-rich curries, French fries, etc
  • Highly salted foods – Pickles, salted chips, etc
  • Fried meats and meat products – Haleem, hot dogs, hamburgers, tandoori chicken, chicken tikka, etc
  • Fast-burning foods – Pasta, white bread, chocolates, cookies, etc
  • Heavily processed foods- Sausages, juices with added sugar, fruit preserves, etc
  • Carbonated beverages- Cola, energy drinks, etc
  • Caffeine-based beverages- Coffee, tea

Common mistakes at Iftar that have a negative impact on health & weight loss

1. Drinking large amounts of water at Iftar time

Impact: Filling the stomach with water is more strenuous to it than with food.

Solution: Can have a few sips during Iftar. Later, a glass full of water every two hours.

2. Drinking Roohafza on a daily basis

Impact: It contains high amounts of added sugars, preservatives, and food colors.

Solution: Can be consumed twice a week if required.

3. Chewing and swallowing food quickly

Impact: Increases unhealthy weight gain and slows down the digestion process.

Solution: Chewing food slowly will speed up digestion and help in maintaining a healthy weight.

4. Consuming foods high in sodium

Impact: Sodium triggers thirst through out the fasting hours of the day.

Solution: Consume foods dense in potassium as they retain water and suppress thirst. Banana can be consumed during Suhoor, to control thirst levels throughout the day. Other foods such as milk, dates, avocados, pistachios, dried peaches, pumpkin, peas, and dark chocolates (in minimum amounts) can be consumed.

5. Intake of sweets/desserts soon after Iftar

Impact: Leaves you feeling drowsy and sleepy. 

Solution: Wait for two hours of having an Iftar meal to stay fresh and awake for Isha Prayers.

6. Exercising directly after Iftar

Impact: Adverse effects on blood flow as it is concentrated around the stomach during Iftar. 

Solution: To ease digestion, work out after two hours of intake.

1. Cooking methods to avoid:

Deep frying

Excessive use of oil

2. Healthy cooking methods:

Shallow frying

Steaming, grilling or baking is healthier and helps retain the taste and original flavor of the food.

With such an assorted list of food available for you to choose from and with a better view of your choices this Ramadan; you now hold the key to a nutritious diet. Just remember, it’s not a good idea to fast and then feast. Whatever you decide to eat, a balanced food plan containing healthy ingredients, cooked right will help you enjoy Suhoor And Iftar while giving you good health and more energy.


Ramadan Diet Plan to Lose Weight:

On Rising1 tsp wheatgrass powder in 1 Glass of warm water 
Suhoor1 bowl sugarfree muesli with milk / oats porridge/ 2 egg whites with 1 multigrain toast / 1 bowl sabji/salad + 2 chapati + 1 bowl dal/curds/chicken 
Iftar1 date + 1 bowl mixed fruits/ fruit chaat OR 1 bowl chole/ragda chaat/chana chaat OR 1 bowl leafy salad + 2 chicken kebab/ fish kebab/ chicken shashlik/grilled chicken
Dinner1 bowl salad/sabji + 2 chapati/ rice + 1 bowl curds/dal/chicken OR 1 Frankie/ wrap/ shawarma + 1 glass refreshment drinkOR1 bowl oats haleem/ daliya haleem + glass of buttermilk OR chicken biryani/ fish pulav + bowl of curds/veg raita
Bedtime1 cup Milk with pinch of hald

Easy Ramadan Recipes That Will Keep You Energized All Month Long

As part of the holy month of Ramadan, which started last week, millions of Muslims around the world will abstain from food and water between dawn and dusk.

Muslims keeping the fast typically wake up before dawn and eat a “suhoor” meal, which means they need to make something quickly that will also keep them nourished throughout the day. The “iftar,” or evening meal, comes with its own challenges — families and friends usually gather for big celebratory dinners, which can often be filled with tempting fried foods.

Not everyone knows how to fast well, admits Amanda Saab, a contestant on Fox’s cooking competition “Masterchef.”

The first Muslim-American to compete on the show, Saab knows a thing or two about the challenge of cooking flavorful food on a strict deadline, as well as about the Ramadan fast. Her advice about breaking the fast at iftar after a long day?

“Don’t overdo it. Traditionally we have a large spread during Ramadan to break the fast,” the 26-year-old Seattle native told HuffPost Religion over the phone. “But stick to a few areas — a carb, a protein, fiber.”

Nour Zibdeh, a registered dietitian based in Virginia, abides by the same principles.

While fasting has numerous health benefits — such as giving the digestive tract time to rest and detox and allowing the body to tap into the energy stored up inside fat tissues — Zibdeh says some people experience the opposite.

“People think that you lose weight during fasting, but some people tend to overeat high-calorie foods and that compensates for the fasting hours,” Zibdeh told HuffPost. “And some people do actually gain weight.”

Saab’s biggest tip is to “keep it simple” by making sure each meal has complex, non-refined carbs, a healthy protein, and plenty of colors.

“Do not go overboard, try and not waste food,” Saab advised. “And share with your neighbors, as that is the true essence of the month.”

Saab and Zibdeh shared a number of easy recipes for both suhoor and iftar, including some for those who are in a rush and others for people who have a little bit more time to spend at the stove. Take a look at the recipes below.

Ramadan Kareem!

Muslims around the world look forward to the month of Ramadan, a time within the holy calendar not only to restrict yourself from food and drink from sunup to sundown but also to reflect and refocus. For 30 days, we get up before sunrise for a meal and the first prayer of the day and fast until sunset.

Every year, the Islamic calendar shifts up a few days from the Gregorian calendar, and in the United States, this makes a big difference in the number of hours of fasting and heat levels. This is the most challenging time of the year to be fasting: The days are long, and the weather is usually hot.

While it’s always necessary to keep track of your eating and drinking habits during Ramadan, it is especially critical to monitor what you eat, and when you eat it, on these hot summer days. This year, Ramadan begins on the evening of Saturday, April 2nd, 2022, and concludes on Monday, May 2nd, 2022.

For me, Ramadan is a great time to remind myself of self-restraint and to reset any of my autopilot tendencies. When you’re around food all day like I am on set at Food52, you start to think about what you would eat if you weren’t fasting, and you reconsider your everyday choices.

It also makes you more appreciative of everything you have access to. Oftentimes, my reflections on my eating decisions translate into all things—time management, the way I speak to friends, family, peers, and even strangers. While it’s always very important in Islam to practice kindness, it’s particularly essential during Ramadan to be considerate and aware of your thoughts and words. Hopefully, we keep the habits we redevelop during Ramadan throughout our lives.

There is plenty to think about during the holy month of Ramadan, dietetic and otherwise. Keeping your body in good shape by feeding it (and hydrating it!) well when you’re permitted to eat and drink means you can focus on your religious and personal goals. The end of Ramadan concludes with Eid al-Fitr, also known as the “Festival of Breaking the Fast.” Here are 30 recipes to prepare for breaking the fast at iftar, once the sun goes down, and suhoor, in the early morning before starting your fast. There’s sticky, Malaysian-style chicken with a pineapple salad, jackfruit-based biryani, and jerk chicken kebabs (among many other special dishes that can be served during Ramadan).

Healthy Foods to Eat at Iftar

Ramadan iftars mark the end of fasting. When the sun goes down, families and friends typically gather around a table of lavish feasts. While iftars are an enjoyable experience, they can be daunting for people trying to maintain good eating habits during this holy month.

Having a balanced iftar is important as it’s the meal that replenishes energy stores and helps sustain your fast the following day. You must place extra effort into consuming the right foods to get the nutrients your body needs. Ramadan is an opportunity to cultivate good eating habits that will stay with you after the fasting month ends. We’ve put together a few tips to help you find a cleaner way to break your fast and make the rest of your Ramadan a healthy one.

Hydrate before eating

Drink plenty of fluids such as water, freshly squeezed juice, or milk. This will prevent dehydration and provide your body with the essential fluids it needs. Water remains your best source of hydration. Drink 1 – 2 glasses of water before your meal and not during your meal to avoid delaying your digestion process. Be wary of Ramadan drinks because they contain a lot of sugar and calories.

Break your fast with dates

Traditionally, dates are eaten at the start of your iftar meal. Because they are a nutritious burst of natural sugar they fuel your body with much-needed energy. If you suffer from headaches during the fasting hours, most likely caused by low blood sugar, begin your iftar with 2 dates and replenish your sugar levels.

Have a bowl of soup

Soups are an indispensable dish in iftar. They’re rich in water and help you hydrate. Reach out for lentil, tomato, or vegetable soup, and avoid cream-based soup. If you don’t enjoy a warm soup during the summer months, cold soups and Gazpachos make a great alternative.

Eat your greens

Vegetables are rich in vitamins, minerals, and fiber and provide so many nutrients in so few calories. The more colorful your salad, the more health benefits it holds. It also provides a feeling of fullness, ensuring you eat less of your main dish. Aim for 2 servings of vegetables per meal. One serving equals a 1/2 cup of raw or cooked vegetables or vegetable juice or 1 cup of leafy raw vegetables.

Choose good carbs

Your iftar meal should contain a source of carbohydrates, preferably complex. These include brown rice, whole grain pasta or bread, potatoes, or burghul. Complex carbs provide a more stable and sustainable source of energy in addition to fiber and minerals.

Incorporate lean protein

At iftar, you should aim to eat high-quality protein that is highly digestible and contain all the essential amino acids. Your body uses these to build and maintain muscle mass. Beef, milk, yogurt, eggs, cheese, fish, and poultry are all complete high-quality proteins. Choose lean proteins to get the benefits with little saturated fats. Include fish, skinless chicken or turkey, and low-fat dairy to have as part of your iftar meal. If you’re vegetarian, you can select other protein sources such as legumes, beans, and nuts.

Take it easy

Don’t be in a hurry to finish your food. After being deprived of eating for an entire day, overloading on food may lead to indigestion and other gastric problems. Have a light Iftar that includes reasonable food portions. Controlling the size of your portion is key to staying healthy and preventing weight gain. As a rule of thumb, don’t exceed the amounts you would have for a typical lunch or dinner meal.

Avoid foods high in fat, salt, and sugar

Whenever possible, stay away from heavy meals for iftar that have too many unhealthy fats, salt, and added sugar. When cooking, make your favorite Ramadan recipes healthier by stewing, baking, roasting, steaming, or grilling, and avoid frying. Add herbs and spices instead of salt to flavor your meals. Finally, replace sweets and sweetened drinks with naturally occurring sugar in fruits, dried fruits, and fruit salads.

Keep yourself healthy without compromising your taste of mouth at all. Stay tuned with us and we will bring more tasty and healthy Ramadan recipes for you!

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