Ramadan 2025: Dietician shares tips on how to lose weight and stay healthy while fasting
Ramadan is a time of spiritual reflection, fasting, and community. However, it can also be a challenge for those trying to maintain a healthy diet and manage their weight.
While fasting has potential benefits for weight loss, common dietary mistakes during the month can lead to weight gain instead.
To provide expert guidance on how to optimize health during Ramadan, Dr. Mona Joumaa, Clinical Dietitian at Mediclinic Parkview Hospital in Dubai shares key insights on how to fast in a smart matter, avoid overeating, and make healthier food choices.
Q: Can Ramadan fasting actually help with weight loss?
A: Yes, Ramadan fasting can support weight loss, but it depends on food choices and portion control. Fasting naturally reduces eating windows, potentially leading to a calorie deficit. However, weight loss only occurs if total calorie intake remains lower than energy expenditure.
In the first 12–24 hours of fasting, the body mainly uses stored glycogen (the body’s stored carbohydrates) from the liver and muscles for energy. Once glycogen stores are depleted, the body starts breaking down fat for energy, where fat becomes an alternative fuel source.
Q: What are the most common dieting mistakes people make during Ramadan that lead to weight gain?
A:
- Overeating at Iftar due to prolonged hunger.
- Consuming excessive fried foods, sweets, and refined carbs. For instance, one samosa can provide 120kcal; we tend to eat at least three, providing a total of 360kcal, which is very close to one meal’s calorie content!
- Drinking sugary Ramadan beverages such as Jellab, tamarind, and licorice instead of water.
- Lack of physical activity due to fasting fatigue.
- Skipping Suhoor, which can further reduce metabolism.
Q: How can people avoid overeating at Iftar, especially with traditional dishes like Biryani, Mandi, and fried appetizers?
A: To prevent overeating at Iftar and support weight management during Ramadan, it’s best to start with water, soup, or laban (yogurt) along with fiber-rich foods to help curb hunger and prepare the digestive system.
Taking a 15-minute break before starting the main meal allows the body to register fullness and prevents overconsumption.
Using smaller plates can also help control portions and reduce the likelihood of overeating.
When choosing traditional dishes, opting for grilled or baked versions instead of fried ones can significantly lower calorie intake while still enjoying familiar flavors.
Lastly, eating slowly and mindfully helps in recognizing fullness cues, reducing the chances of consuming excess food.
Q: Many people load up on carbs like rice and bread at Iftar. How can they balance their macronutrients for weight management?
A:
- Prioritize protein (chicken, fish, lentils) to promote satiety.
- Include fiber-rich vegetables to slow digestion and stabilize blood sugar.
- Choose whole grains (brown rice, whole wheat bread) over refined carbs.
- Keep portion sizes in check – ⅓ plate whole carbs, ⅓ lean protein, ⅓ vegetables.
Q: How to satisfy sweet cravings without overindulging in traditional Ramadan desserts like qatayef and luqaimat?
A: To satisfy sweet cravings without overindulging, it’s best to opt for naturally sweet options like dates, fruits, or yogurt with honey, which provide nutrients and fiber while curbing sugar cravings.
Choosing baked or grilled versions of traditional desserts can help reduce excess fat and calories.
Portion control is key – enjoying a small piece instead of multiple servings allows you to indulge mindfully without derailing your diet.
Healthier alternatives, such as date-stuffed oats or chia pudding, can also be great substitutes.
However, moderation is essential, and you can still enjoy treats like kunafa or luqaimat once a week as part of a balanced approach to Ramadan eating.
Q: How many meals should people be having during Ramadan?
A: A balanced approach includes Iftar, a post-Iftar meal, suhoor and snacks.
- Iftar – Break the fast with light, nutrient-dense foods.
- Post-Iftar Meal – A balanced dinner with protein, fiber, and healthy fats.
- Suhoor – A slow-digesting meal with complex carbs, protein, and hydration.
- Snacks can be included if needed, focusing on nuts, yogurt, or fruit.
Q: What’s the healthiest way to break the fast for those aiming to lose weight? Should people avoid breaking their fast with dates?
A: Start with water, soup, and fiber-rich foods like salad to prevent overeating.
Dates are nutritious but high in sugar – limit to one to three pieces if you’re watching calories.
Pair dates with raw nuts like walnuts or protein such as yogurt to slow sugar absorption.
Q: Are intermittent fasting and Ramadan fasting similar in terms of weight loss benefits?
A: Yes, both create a restricted eating window, which can help with weight management.
However, intermittent fasting allows hydration throughout the day, which supports metabolism and energy levels better than dry fasting in Ramadan.
Q: What are the best workout strategies for people trying to lose weight while fasting? Should they exercise before or after Iftar?
A:
- Low-intensity workouts (walking, yoga) are best before Iftar to prevent fatigue.
- Strength training or moderate exercise is best 1-2 hours after Iftar when energy levels are higher.
- Hydration is key – avoid intense workouts if dehydration is a concern.
Q: Many people avoid drinking water to ‘save space’ for food at Iftar. How does hydration impact weight loss and metabolism?
A: Water is essential for digestion, metabolism, and appetite control.
Dehydration can lead to fatigue, cravings, and slower metabolism. Aim for eight to ten glasses between Iftar and Suhoor to stay hydrated.
Focus on mouth-watering fruits such as berries and watermelon.
Q: What’s the best way to maintain weight loss results after Ramadan ends?
A:
- Continue practicing portion control and mindful eating.
- Maintain a balanced meal structure with protein, fiber, and healthy fats.
- Keep up with hydration and physical activity habits.
- Avoid returning to excessive snacking and large portion sizes.
Q: What’s your number one tip for someone who wants to use Ramadan as a time to reset their diet and build healthier eating habits?
A: Focus on quality over quantity – choose whole, nutrient-dense foods, stay hydrated, and practice mindful eating to make long-term habits sustainable beyond Ramadan.
