Ramadan Diet Plan for Weight Loss That Won’t Leave You Tired or Hungry! (2022)

If you’re looking for a Ramadan diet plan for weight loss that won’t affect your ability to fast or hinder the intensity of your ibaadat then you’ve come to the right place!

Ramadan is a time of resetting your body, your faith, and your soul. It is a month of cleansing both literally and spiritually. As the Holy Month approaches, people delve into planning a whole host of things from what foods they want to eat at iftaar, to how they will manage their new schedule, to the milestones and goals they want to set for their ibadaat.

Amongst these goals, many often think that it is a great time to lose weight in Ramadan and start searching for Ramadan diet for weight loss. They make promises of not eating fried foods at iftar, squeezing in some exercise and making sure they take advantage of the long hours of no eating or drinking in-between.

While it is definitely possible to lose weight in Ramadan, it is important to remember that the purpose of fasting and this Holy Month is to focus on the purification and cleansing of your soul. Approaching a more healthy lifestyle and food habits is admirable and can definitely be a part of your Ramadan but make sure not to get too consumed in the idea of dropping those inches to the point you forget about the true purpose of the month.

Ramadan Diet for Weight Loss Tips!

1) Make Sure You Eat Enough

The worst mistake you could make when trying to lose weight in Ramadan is eating too little. Your body and mind need nourishment during the long hours of fasting. If you don’t eat enough, you run the risk of damaging your body and health as opposed to making it better.

A wholesome sehri and iftaar and plenty of water and nourishing snacks is essential to keeping yourself fueled.

2) Eat the Right Kinds of Foods

“I’ll have just two pakoras and that’ll be it for iftaar!”

Ever find yourself thinking that? Don’t! Compensating for calories by eating less of unhealthy foods as opposed to eating more of healthy foods is a bad, bad idea! Instead, try eating lots of wholesome, nourishing foods from lots of different food groups.

Fruits, vegetables, grains, meat, and fats should all be part of your meals. This isn’t to say you can’t indulge in a few pakoras but you should make sure that the food you’re eating is going to help your body get fueled, not just help you indulge in foods that are delicious but not really nutritious.

3) Try Healthier Versions of Your Favorite Iftar and Sehri Foods

If you don’t want to give up on your samosas and pakoras, try tweaking the recipes so that they don’t pack quite the same calories as their original versions. Air fryers are a great option to replace traditional frying. The result is similar just without all that extra dripping oil!

Some other options to make meals healthier at iftar can be:

• Replace sugar with honey in your fruit chaats.
• Bake or air fry your boondis for dahi baray instead of frying them.
• Ditch the powdered drink mixes and use fresh fruits instead for drinks. Or better – stick to water!
• Try to avoid processed foods like cereals in sehri. Instead, try oatmeal or homemade granola.

Here are a few things you might be interested in!

Also Read: Best Cooking Oils in Pakistan

4) Don’t Forget Exercise in Ramadan!

It may be tempting to skip exercise because of long fasting hours but healthy movement is critical if you want to lose weight fast in Ramadan. You don’t need to do hours of cardio but getting in a little movement is always a good idea.

What’s the best time to workout in Ramadan?

You can workout at any time in Ramadan that works best for you. Working out right before iftar will be similar to the feeling of working out first thing in the morning without breakfast. But be careful about the lack of water in this heat. It might lead to dehydration quickly. If you’re working out while fasting, try to stick to less sweaty forms of exercise. Perhaps some yoga or light weights. Nothing too heavy or cardio focused.

You can also stick to the format of your regular workouts but just shorten the time frame. So instead of a full hour, just do 30 minutes. Whatever you do, you don’t want to push your body too hard.

5) Get Enough Sleep

It’s tempting to stay awake until sehri during Ramadan but if you’re going to be getting up to go to work/school at the same time in the morning, the lack of sleep is going to make you sluggish, slow down your metabolism, and generally make you feel more tired and hungry throughout the day.

Ramadan Diet Plan for Weight Loss – Sehri, Iftar and Snacks

Here are a few suggestions for what you can eat for sehri, iftar and in-between.

Meal	Food Suggestions
Sehri	– 1 serving of any seasonal fruit – 1/4 cup yogurt – Bowl of oatmeal or loaded veggie and meat omelette or kebabs or granola – TBSP of chia seeds or flax seeds – Dates or dried figs or handful mixed nuts – Plenty of water
Iftar	– Baked/air fried iftar snacks like samosas, pakoras – Some form of protein like kebabs, grilled chicken, – Light sandwiches or whole wheat wraps – Honey sweetened fruit salad – Dates – Rice or whole wheat roti with some light curry/veggies
Snacks	– Nuts – Smoothie with fruits and greens – Small bowl of panjeeri – Seasonal fruits – Baked veggie chips – Hummus with cucumber, carrot, beetroot, capsicum sticks

We wish you a healthy, revitalizing Ramadan! Check out Daraz Ramadan for plenty of helpful options to make use of this month with charitable online donation!

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