How To Lose Weight In Ramadan - The Ramadan Diet

This guide shows you how to reduce weight for muslims during Ramadan. How do you lose weight in the islamic month of fasting? I am going to show you how to lose fat and not break fast, and how you still follow the rules at all times.

You already lose weight during the day

As part of the rules, you already do not eat or drink at all when the sun is out. This is the part of the diet that is set in stone, and it can help you! As mentioned already in "Fasting To Lose Weight", religious fasting, such as Ramadan, is good not only for weight loss but also to acknowledge the meaning of fasting. And that is to be thankful to God for the food we are given every day, to remember that there are brothers and sisters that are suffering from hunger, and to stay in self-control.

Now let's look deeper into the meaning behind fasting from another point of view: How fasting helps in a diet.

Benefits of fasting for your Ramadan diet

Image courtesy of maple

Gratitude is an important part of fasting. It gives you the chance to value any food.  So when it's finally time to eat at Iftar, you will be happy to get something to satisfy your need for food. It is your chance to choose something healthy to eat that will complement your diet, and at the same time, to celebrate breaking your fast.

Another benefit of fasting is that your body adjusts to your change of lifestyle. You are now depending on fat resources of your body, and this means that your body has to get used to that. No food is coming in during the day, so you will burn fats all the time. We are going to talk about how you can take advantage of this during Sahur.

Not to forget: Strengthening your spirit. Knowing that fasting is both religious and health-related for you, it will give your confidence a boost and help you to lose weight. You know that what you do is good for you in several ways. Rejoice in the knowledge that you are going to benefit and be happy about it!

Practical tips to lose weight during Ramadan

Now it's time to talk about the possibilities to have to follow the rules of religious fasting and at the same time turn your fasting into a diet. These are the tips that will help you a lot:

Eat foods low in carbs

If you have a chance to decide what will be eaten during Sahur and Iftar, or if you can ask relatives who prepare food to help you lose weight, try to allow low carb food to enter the table.

Low carb food usually means: You try to reduce foods such as noodles, rice, potatoes, breads and other high carb foods. This also includes dates. Although eating dates is considered sunnah, it is also sunnah to make an extra effort to improve your health. It is okay if you eat some sweet things if relatives insist, but the more you avoid sweet foods, the better your diet will work.

Let's talk about why this is especially important at Sahur. In the morning, it is the first time you eat, and you will not eat for the whole day until the sun goes down. If you avoid sweet or starchy foods, your body will not have any carb deposits left. It will have to burn fats right from the start throughout the day. Every minute of fasting will be a minute of burning fat.

Here are foods you could eat: Meat, fish, eggs and soy are great protein sources that will help your body build enzymes. These enzymes help to reduce fats. At the same time, your muscles will be strong and burn fat for you. You can eat vegetables with these protein sources, as they are also low on carbohydrates.

When it comes to Iftar, low carb is also useful. As I mentioned in my post about How To Lose Weight In Your Sleep, your nightly hormones work best in favor of your weight loss if you don't consume too much sugar before you sleep. Therefore, try to use the same eating habits at night. As much as you can while still respecting other people eating together with you.

Drink a lot of water while you are allowed to

Not drinking water throughout the day, especially in hot countries near the equator, is a tough challenge that many non-muslims can't even imagine. It is very important that you drink a lot of water while you are allowed to. Drink much more than you feel is necessary, and also don't drink only in one go, but at different times during the night. Usually, we always wake up several times a night in between dreams. So keep water near your bed. It helps to drink a lot at night in order to lose weight.

Resting on weekends

On days when you don't have to work or do chores, try to take things a little easy. This goes especially for weekends. It is a good time to sit down, reflect, think about our deeds, and to look forward to breaking the fast again soon. Fasting and being on a diet at the same time is exhausting enough.

Try not to exercise

Many diets advise you to exercise, and especially people who don't know much about Islam will try to tell you that weight loss only works with exercising. I have proven that the opposite is possible, Losing Weight Without Exercising is the way it also works during Ramadan. You have enough other things to do. If you want to jump up and down because you are grateful to break fast in 5 minutes, that is the most of exercising you should do.

When you are not allowed to fast

There are times when a muslim is not allowed to fast. This has different reasons, often it has to do with health. You should have trust that the rules were chosen wisely, and when you are not allowed to fast, it is also a sign that you should be careful with dieting. Please be careful and think about how dieting may affect your health. It is up to you to find out what is good for you, and if you believe that you should not be on a diet, then this can be the right choice. There is one comforting thing I would like you to know: Just because you are not on a diet on one day does not mean you are automatically gaining weight. It does not work that way. Only if you eat the wrong food for several days does weight gain occur.


Only few foods are directly mentioned in the Qur'an. There are no restrictions besides what is halal and what is haram. It is up to you to eat what is healthy for you. Somehow, it makes sense to remember that there were no noodles or french fries when the Qur'an was first written. People back then were very grateful for what they had to eat, and we must remember to be humble about our food, too. This is why it's good to eat low carb foods, which will increase health and keep weight at a reasonable level.

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