Ramadhan is a time of fasting, reflection, and spiritual renewal. But if you were hoping to shed a few kilos and instead find yourself gaining weight, you're not alone! Many people assume fasting naturally leads to weight loss, but that's not always the case. Here's why weight gain happens during Ramadhan and what you can do about it.
1. Overeating at Iftar
After a long fast, it's tempting to dive straight into a plate of samosas, biryani, or heavy desserts. But eating too much, too fast can overwhelm your digestive system and cause your body to store excess energy as fat.
🔸 Fix it: Start with a light, nourishing meal: dates (in moderation!), a protein source, fibre-rich veggies, and healthy fats. Eat slowly, chew well, and stop when you're comfortably full.
2. Too Many Dates (Yes, Really!)
Dates are a sunnah food, packed with fibre, antioxidants, and natural sugars, making them a fantastic way to break your fast. But they are also energy-dense; one date can have around 60-100 calories! If you're having four, five, or more alongside other high-carb foods, it adds up quickly.
🔸 Fix it: Stick to 1-2 dates to break your fast, and pair them with protein (like Greek yoghurt or nuts) to slow down sugar absorption.
3. Skipping Suhoor (or Eating the Wrong Foods)
If you're skipping suhoor or eating refined carbs like white bread, tea, and biscuits, you're setting yourself up for hunger and cravings later in the day. Without enough protein and fibre, your blood sugar will spike and crash, leaving you tired and more likely to overeat at iftar.
🔸 Fix it: Focus on protein-rich foods like eggs, Greek yoghurt, or tofu, fibre from oats or whole grains, and healthy fats like avocado or nuts. This keeps you fuller for longer and stabilises blood sugar.
4. Not Drinking Enough Water
Dehydration can slow metabolism and make you feel tired and sluggish, often mistaken for hunger. This leads to overeating at iftar or craving sugary drinks.
🔸 Fix it: Break your fast with water and try and drink at least 1.5 - 2 litres of water between iftar and suhoor. Avoid caffeinated drinks, sugary juices and fizzy drinks that spike blood sugar and dehydrate you further.
5. Not Moving Enough
Ramadhan naturally slows down our routine, and many people reduce or stop exercising completely. Less movement means fewer calories burned, which, combined with overeating, can lead to weight gain.
🔸 Fix it: Aim for light activity: a 20-30 minute walk after iftar, bodyweight exercises, or gentle stretching can help digestion and keep your metabolism active. Even praying is movement!
6. Eating Too Many Fried & Sugary Foods
Pakoras, samosas, jalebis, and creamy desserts like kunafa or rasmalai are delicious but packed with unhealthy fats and sugar. Eating these daily can quickly lead to fat storage.
🔸 Fix it: Enjoy these in moderation: bake instead of fry, swap sugary desserts for Greek yoghurt with nuts and honey, or have fresh fruit instead. Check out my energy ball guide for some delicious healthy treats.
7. The Blood Sugar Rollercoaster
Breaking your fast with high-GI foods like white bread, fruit juices, or sweets causes a rapid blood sugar spike, followed by a crash. This leads to cravings, mood swings, and overeating.
🔸 Fix it: Always pair carbs with protein and healthy fats: for example, dates + nuts, wholemeal roti + grilled chicken, or a vegetable smoothie with protein powder.
How to Make Ramadhan Work for Your Health
Ramadhan is an opportunity to reset your body: but only if you fuel it correctly. If you want to feel energised, lose excess weight, and nourish yourself properly, small changes can make a huge difference.
This is exactly what I help my clients with: real, simple, and sustainable ways to fuel your body, stay active, and feel your best in Ramadhan and beyond. Ramadhan should be a time for renewal inside and out! 🥰
If you haven't already, check out my free Ramadhan guide to help you feel your best during this month.
Love,
Farzana xx
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