How to use Ramadan to lose weight?

Ramadan fasting is a golden opportunity to lose weight, as this month contributes to changing many bad habits and adopting new healthy habits, perhaps the most important of which is the regularity of eating dates, which in turn facilitates the organization and determination of what a person is eating, and may also reduce the amount consumed, which facilitates Weight loss, but in return some overuse food and sweets, and misuse this opportunity, and this leads to weight gain, yet Ramadan is still a great opportunity to start a healthy diet to lose weight, or continue using a previous system.

Fasting and weight loss

Many people take fasting, which is a type of intermittent fasting, as a way to reduce weight, which is successful when taking into account reducing the amount of calories consumed, and avoiding the foods and drinks that contribute to weight gain, and some studies have actually found that fasting may increase the speed of operations Metabolism, or what is known as increased burning by increasing levels of levels of the neurotransmitter neurotransfer (English: Norepinephrine) that promotes weight loss and maintaining muscle mass, and fasting also increases levels of growth hormone, which also affects weight, metabolism, and muscle strength.

Fasting is a successful way to lose weight

The following must be taken into consideration to ensure weight loss in Ramadan:


Weight gain results when excessive calorie-dense foods are consumed and motor activity decreases, which results in consuming more calories than the body burns. Weight loss should eat foods that are nutrient-dense. foods), and few calories, with tracking the total calories you eat daily, and increased motor activity , so the body burns more than it consumes calories, and the weight begins to decrease, and the nutritionist can help track the amount of daily calories consumed, or by using one of the Dedicated smartphone applications So.

The amount of food eaten

Fasting the month of Ramadan does not mean eating too much unusually at breakfast. Rather , you must maintain the quantity and quality of food that you are previously used to within your diet to lose weight, or the amount prescribed for you in your new system . The only thing that you may face is difficult Limited time between Iftar and Suhoor, so you may not be able to eat the same number of meals that you were eating on normal days, but it is important to make sure that you distribute the amount of your food scheduled for that period, and pay attention to its quality.

The quality of food eaten

The quality of food eaten during Ramadan is almost the most important pillar of a healthy weight-loss system in the month of Ramadan, and the quality of food and nutrients that must be eaten at breakfast differ, and the order in which some things are eaten is different from that consumed in suhoor, as shown below:

the breakfast

It is important to break the fast with fluids and foods rich in them, in addition to foods that contain natural sugar and low in fats. Examples include:

  • Drinks : Water that supplies the body with fluids without any calories or added sugars, or milk or fruit juice, which provides the body with natural sugar, which is very important when breaking the fast and starting to break the fast.
    More: A strategy to combat thirst in Ramadan
  • Dates : Since ancient times, Muslims are used to eating dates for breakfast, as it is rich in natural sugar that the body needs for energy after a long fasting day, in addition to potassium, copper, manganese, and fiber. It is also possible to eat dried fruits as both and dried apricots.
  • Fruits : Fruits provide the body with the natural sugar that it needs for energy, in addition to fluids, fiber, vitamins, and minerals.
  • Soup : The soup or soup is one of the best ways to start breakfast, and is often considered a meat and chicken broth, and some grains and legumes may be added to it, so it is a great way to provide the body with fluids and fibers at the same time.
  • Protein : Protein should be the cornerstone of the Ramadan diet. It is important for the growth and repair of body cells, including the skin, hair, nails, and muscles, which limits the loss of muscle mass during this month. Therefore, breakfast and sahur must also be included. It contains sufficient quantities of protein, of which the most important sources are meat, chicken, fish, legumes, eggs, and milk.
  • Fats : Healthy fats help the body lose weight in the month of Ramadan, as it is a wonderful source of energy, and it contains many important vitamins. Among the most important sources of healthy fats are olive oil, nuts, avocados, and others.
  • Carbohydrates : It is important to focus on sources rich in fiber, which enhance a person’s sense of satiety, for example, whole grains, and vegetables such as broccoli, flower, and others.