How to Maximize Weight Loss in Ramadan

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In intermittent fasting, people eat during a specific time. its been proven that when you fast for a fixed number of hours each day or eat just one meal in a day, you can help your body burn fat. And research-based evidence points to some serious health benefits as well.

When it comes to weight management intermittent fasting is now becoming one of the most popular methods of burning fat and losing weight, and Muslims have been practicing intermittent fasting during the lunar month of Ramadan for centuries.

According to Islamic history, prophet used to withdraw to the cave in the mountain called hira, where he used to meditate in solitude, there is no evidence if this meditation involved fasting at the time.

At the age of 40, he again went to the same cave, after weeks of meditation he experienced an angelic form who commanded the prophet to read. The prophet replied he did not know how to read.

Then the angelic form squeezed his hands and commanded again to read. After 3 commands the first five verses of the Holy Qur’an were revealed.

Though the prophet was not able to read properly, he understood that he was being asked to read the book of the universe and spread the message of the lord to humanity.

This incident marked the beginning of Islam, the revelation of the Qur’an, and the mission of the prophet.

Fasting during Ramadan is one of the five pillars or duties of Islam, along with the testimony of faith, prayer, charitable giving, and making a pilgrimage to Mecca.

Ramadan fasting serves spiritual and social purposes. It is to remind you of your human frailty and your dependence on God for sustainable living, to make you feel what it feels like to be hungry and thirsty so you feel compassion for the poor and needy, and to reduce the distractions in life so you can more clearly focus on your relationship with the lord.

Many people might go like “Wow sounds like a great way of losing weight” but according to the studies, Weight loss during Ramadan fasting was very small or with very low significance in body fat, and gradually it returns back to pre-Ramadan status.

Ramadan does provide the best opportunity to lose weight, but it needs a structured and consistent lifestyle change to achieve lasting effects.

So what you can do to make this month the most rewarding month for your weight loss journey.

Re-hydrate before meal

lemon water

Iftar meals mean a time for celebration, with families and friends coming together to break Ramadan fasts, it’s important not to go overboard when eating during Ramadan. Consuming a lot of deep-fried, creamy, and sweet foods on an empty stomach may cause you to gain weight during Ramadan.

It is advised to prepare your body with light natural sherbet. Drinking sherbet is very important to replace fluids lost during the day and to start the next day of fasting well hydrated. Salty liquids will only stimulate thirst and so it’s a good idea to avoid consuming a lot of salty drinks.

Switch to natural sugars like jaggery and dried dates powder.

During Ramadan fast, after a whole day of refraining from food and water, your body craves sugar to get that shot of instant energy.

Eating too many sugar-loaded items in the evening might give you that instant kick of energy. but, after some time it will make you sluggish.

So switch to nutritious sugars like jaggery and dates. Both of them are high in antioxidants, micronutrients, and fiber that will not only replenishes your energy but also reduces the stress of the fast. They also regulate your blood sugar levels and support your digestion.

Break you fast with a smoothie.

Smoothies can be a great idea for a very healthy iftar since it does not require a lot of time for preparation. I’m suggesting smoothies for iftar because they are not a heavy meal for your stomach.

Because when you fast and have your stomach empty for hours, it is not recommended to go with a meal that is overloaded with fats and carbs. Keep it simple and light on your stomach, and give some time to prepare yourself for the digestion process.
just something light to break your fast and take it easy before getting into a huge meal.

Thank the lord and enjoy your food slowly.


When you break the fast, don’t just go gorging uncontrollably. It is because when you eat fast your brain cannot recognize when your stomach is full, as a result, you end up eating more calories than normal.

The best way is to thank god for the delicious meal, taking small bites and chewing slowly, and relishing every morsel gives the brain time to recognize the sign of fullness and prevents you from eating excess calories.

Pre-iftar workout to keep your body alert.


The key to weight loss during Ramadan is to exercise during the stage of ketosis. engaging in physical activity during fast helps the body stays alert for the manufacturing of growth hormones, which is the key to weight loss. By combining fasting and exercise, you’ll have a more energetic and healthy body, allowing you to stay lean and youthful.


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