Ramadan is a holy month in which Muslims worldwide the world fast for 30 days in a row. It’s that time of year when the body goes without food and water for nearly a day in order to feed the soul the virtues of patience and thankfulness. As the month progresses, though, we notice just the opposite happening all around us.
We do the exact opposite of starving the body and nourishing the spirit: we overfeed the body while starving the soul. As a result, the outcomes are also quite the contrary. We end ourselves fighting health difficulties rather than reaping the benefits of fasting.
Why Ramadan is the best time to start your weight loss journey
Ramadan is approaching quickly. The spiritual buzzes of Ramadan’s approach may be heard all around us. Ramadan is a month dedicated to teaching self-control. If you eat correctly throughout Ramadan, you will not only be physically fit, but you will also be able to reduce weight. This article will provide you with a simple yet effective weight loss plan that you may use throughout Ramadan.
Let’s utilize this month to break our unhealthy eating habits and start eating more healthily.
We’d like to provide you with a few ideas that will assist you during your weight-loss journey, as well as some recommendations on how to adjust the plan if you’re having difficulties before we get into the specifics of the Ramadan weight-loss diet plan.
How fasting may help you live a healthier and more active life
Ramadan is a wonderful time to begin your physical fitness journey while on a spiritual quest to become closer to Allah subnahu wa ta’la (glorified and elevated be He). Fasting offers a number of physiological advantages and can help you lose weight by allowing you to rethink your meals and alter your eating habits.
Here is a timeless hadith on good eating habits from our Prophet Muhammad ( Sallallahu ‘Alaihi wa Sallam ) ( PBUH ):
“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one third for drink and one third for air.” [Ibn Majah]
Long before the weight-loss trend, our beloved Prophet Muhammad ( Sallallahu ‘Alaihi wa Sallam ) ( PBUH ) counseled portion restriction more than 1400 years ago. If we sincerely follow this valuable advice from our Prophet Muhammad ( Sallallahu ‘Alaihi wa Sallam ) ( PBUH ), we would not be aimlessly eating till our stomachs are full, which will eventually lead to weight gain, sleepiness, and tiredness.
How to use the Ramadan diet plan for weight loss
Don’t strive to lose a lot of weight in a short period of time.
A weekly weight loss of 1-2 pounds is acceptable, but anything more is harmful to your health. If you try to accelerate the process of losing real fat, you may end up doing more harm than good.
Ramadan is an excellent time to start disciplining your body to eat what it NEEDS rather than what it WANTS. The Ramadan weight loss diet plan will assist you in providing your body with ample, nutritious food, allowing you to perform more ibadah.
We’ve included a few choices for Sehri, Iftar, and Dinner, so hopefully, you’ll find something you enjoy. Try to mix it up so that you get a wider range of nutrients.
The aim of the Ramadan weight loss diet plan is to cultivate a taste for healthy, cleaner foods and a sense for making healthier choices so that the habit can last long after Ramadan has ended!
You can check our video too regarding the Ramadan weight loss diet plan which will cover all the tips and recipes:
Now let’s start going through the plan 🙂
Sehri (pre-dawn meal before fasting)
Sehri (Option 1): Overnight Oats
Overnight oats are a must-have for anybody looking for a quick and nutritious breakfast. Overnight oats are satisfying and can keep you going for a long time. These Healthy Overnight Oats can be a great addition to Ramadan specially on Sehri or Iftar menus. Overnight Oats are a perfect recipe for weight loss.
From fruits to nuts/seeds to yogurt, there’s no correct way to make overnight oats. It’s all about the proportions to get the desired balance. So start with this recommended ratio and gradually increase or decrease the amount of milk until you find what works best for you!
Learn How To Make Easy Healthy Overnight Oats at home with different variations: Healthy Overnight Oats Recipe for Weight Loss
Sehri (Option 2): Oats Smoothie
This thick and creamy Banana Oat Breakfast Smoothie is a satisfying way to enjoy your oats. This healthy oats smoothie can be a great addition to Ramadan specially on Sheri. We are sharing two types of Oats smoothies. You can try as per your choice also. Creamy, slightly sweet, and satisfying oats smoothie is dairy-free and vegan with zero refined sugar!
Learn How To Make Two Types of Oats smoothie: Oats Breakfast Smoothie
Sehri (Option 3): Chia Seeds Fruit Salad
Chia Seeds Fruit Salad is a fun, attractive, and healthy fruit salad that you can make for breakfast, lunch, snack, or dessert by layering some of your favorite fruits with creamy chia seeds and a sprinkling of nuts. No matter how you serve it, it’s a creamy, delicious, and healthful delight.
This chia seed pudding is ideal for Sehri during Ramadan. One of the greatest meals to include in a diet plan for weight loss. This is a quick and easy meal that does not require any cooking.
Learn How To Make Chia Seeds Fruit Salad easily: Chia Seeds Fruit Salad
Iftar (Breaking the fast)
Consider how your gut feels right now if you suddenly begin to consume a large amount of food!
Your stomach has been inactive for the past 10 to 21 hours, depending on where you are in the world, and then all of a sudden you send down this tsunami of food.
Isn’t that a little insane?
This is how the Ramadan weight loss eating plan softly wakes up and prepares your stomach for action. Open your fast with a date, then sip a glass of water rather than gulping it!! Drink just one glass of water slowly and deliberately, appreciating every sip. You’ll discover that just one glass will be enough.
Now comes the even more tough part:
A gap of 15 minutes
What?!!
Yes.
Allow your stomach to work on the date and the water to get back into the swing of things before sending it something more difficult to complete. Simply pray Maghrib, and you should be able to have your iftar by the time you return. This may be difficult at first, but you’ll quickly adjust, and you’ll discover that the gap has helped you realize that you’re not as hungry as you thought, Subhanallah!
Refreshing Ramadan Drinks For Iftar
When fasting for Ramadan during the summer, our bodies get highly dehydrated after a day of fasting and must be replenished. Healthy drinks that not only re-energize you but also taste wonderful are the ideal approach to remain hydrated.
Without refreshing drinks, no Ramadan Iftar is complete. We’ve put up a list of cool Ramadan iftar drinks for the summer (link below). These summer drinks are made with natural fruits, making them a healthier alternative to commercial drinks that are loaded with chemicals and preservatives.
You can choose any fresh fruit juice or lemonade. Just for an option, you can try our Watermelon Juice Recipe:
Here are some simple Ramadan drink recipes that everyone may make at home during Iftar: Best Refreshing Ramadan Drinks For Iftar
Iftar (Option 1): Mixed Chicken Salad
Mixed chicken salad is easy, quick and the whole family loves it! Easy, low-fat chicken salad recipe that’s perfect for Iftar. The right combination of creaminess, shredded chicken breasts, and crunchy mix-ins can be found in this nutritious chicken salad dish.
Learn How to make Mixed chicken salad at home easily: Mixed Chicken Salad
Iftar (Option 2): Egg Salad Sandwich
Make the perfect Egg Mayo Salad Sandwich which is one of the most common and popular sandwiches. Quick and Delicious Sandwich recipe made with boiled eggs, mayonnaise, and vegetables.
It is ideal for Iftar as a healthy option. This sandwich can be made at home without the use of a sandwich made using just a few simple ingredients.
Learn How to make Egg Salad Sandwich at home easily: Egg Salad Sandwich
Iftar (Option 3): Oats Omelette
Oats Omelette offers the perfect stability of protein, carbs, and fats. Vegetarian and gluten-free, and it’s super TASTY.
These healthy Oats Omelette can be a great addition to Ramadan specially on Iftar or dinner menus. These Oats Omelette are a perfect recipe for weight loss.
Learn How to make Oats Omelette at home easily: Oats Omelette
Iftar (Option 4): Fresh Fruits
It is important to eat the proper food during Iftar. Fruits are high in fiber, which makes you feel fuller and helps you avoid constipation. As a result, fruits and vegetables are necessary during Iftar.
Fruits contain vitamins, minerals, and a large amount of fluid, which we require after a long day of fasting. Fruits can help decrease blood pressure and minimize the risk of heart disease and stroke if consumed on a daily basis but not more than a half-cup as advised. So try to keep the portion right. As a result, adopting a fruit-eating habit in Iftar will help you avoid disease!
Moderate Gap After Iftar
Take a moderate gap between Iftar and dinner, let’s say around 1.5 – 2.0 hrs. You can perform the prayers, finish cooking or do whatever you like during this time.
Dinner (Option 1): Vegetable Oats Pancake
Delicious vegetable oats pancakes/oats chapti take less than 30 minutes to prepare, making it ideal for a quick meal.
This pancake is excellent for a heart-healthy dinner after Iftar, thanks to the benefits of oats and a variety of healthy veggies. This is also perfect for Iftar.
These Vegetable Oats Pancakes are a perfect recipe for weight loss.
Learn How to make Vegetable Oats Pancake easily: Vegetable Oats Pancake
Dinner (Option 2): Homemade Granola
Granola is an excellent source of fiber, iron, heart-healthy fats, and protein which consists of oats, nuts, seeds, honey, etc.
This Healthy Homemade Granola can be a great addition to Ramadan specially on Iftar or dinner menus or even in between iftar and dinner. These Homemade Granola are a perfect recipe for weight loss.
Learn How To Make Easy Homemade Granola: Easy Healthy Homemade Granola
Dinner (Option 3): Energy Balls
Energy balls are loaded with nutrient-dense ingredients. Energy Balls are a mixture of nut butter, seeds, natural sweeteners, and other ingredients. These healthy energy ball recipes will keep you full for a long time.
These Energy Balls are a perfect recipe for weight loss. But keep in mind that too much of anything is bad for your body, therefore even though energy balls are healthy, certain recipes might have a lot of calories. So, if you eat too many of them, you might not realize you’ve consumed too many calories in a day.
Learn How to make Energy balls easily: No Bake Energy Balls
Exercise during Ramadan
No weight loss diet plan will work (mostly) without any addition of exercise. Exercising during Ramadan doesn’t require to be difficult. As we do exercise during performing the Salat or Ibadah. Only 5-10 mins walk, running, stretching or simple workout should do.
So this is it!
Just mix up the options we shared with the right balance of exercise. But remember Ibadah is more important. You should just keep following the rules without overthinking. It will be difficult at first but you will get used to it. You will definitely feel much better in the long run. Also, try to remember weight loss plan is not only for Ramadan or a short time. We should continue to maintain it. Please share your thoughts in the comment section below.
Hope this will help you to Lose Weight in Ramadan.
Ramadan Mubarak to everyone!
Disclaimer: We are not medical professionals. The views and ideas expressed on this site should not be construed as medical advice and should not be used as a substitute for seeing your doctor. You agree to follow the recipes and advice on this site at your own risk.
Thank You
You’re welcome