Ramadan 2025: Expert Dietician Offers Tips for Weight Loss and Staying Healthy While Fasting
As Ramadan approaches, it’s a time for spiritual reflection, community, and fasting. For many, it can also present challenges in maintaining a healthy diet and managing weight.
While fasting during Ramadan can have potential benefits for weight loss, common dietary mistakes can lead to unintended weight gain instead.
To help navigate these challenges and optimize health during Ramadan, Dr. Mona Joumaa, a Clinical Dietitian at Mediclinic Parkview Hospital in Dubai, shares valuable advice on fasting smartly, avoiding overeating, and making healthier food choices.
Q: Can fasting during Ramadan actually aid in weight loss?
A: Yes, fasting during Ramadan can help with weight loss if food choices and portion control are managed well. The fasting period naturally reduces eating windows, which can lead to a calorie deficit. However, weight loss only occurs if your total calorie intake remains less than the calories burned.
Initially, the body uses stored glycogen for energy. Once these stores are depleted, the body starts burning fat as an alternative energy source.
Q: What are the most common mistakes people make during Ramadan that can lead to weight gain?
A:
- Overeating at Iftar after long hours of fasting
- Excessive consumption of fried foods, sweets, and refined carbs (e.g., samosas)
- Drinking sugary Ramadan beverages like Jellab or tamarind instead of water
- Lack of physical activity due to fasting fatigue
- Skipping Suhoor, which slows metabolism
Q: How can people prevent overeating at Iftar, especially with dishes like Biryani, Mandi, and fried appetizers?
A:
- Begin with water, soup, or laban (yogurt) and fiber-rich foods to curb hunger
- Take a 15-minute break before starting the main meal to help your body register fullness
- Use smaller plates to control portion sizes
- Opt for grilled or baked versions of traditional dishes to reduce calorie intake
- Eat slowly and mindfully to better recognize fullness cues
Q: How can people balance their macronutrients at Iftar for weight management?
A:
- Prioritize protein (chicken, fish, lentils) to promote satiety
- Add fiber-rich vegetables to stabilize blood sugar
- Choose whole grains like brown rice and whole wheat bread over refined carbs
- Divide your plate into three sections: ⅓ whole carbs, ⅓ lean protein, and ⅓ vegetables
Q: How can people satisfy sweet cravings without overindulging in Ramadan desserts like qatayef and luqaimat?
A:
- Opt for naturally sweet alternatives like dates, fruits, or yogurt with honey
- Choose baked or grilled desserts instead of fried ones
- Practice portion control – enjoy a small piece rather than multiple servings
- Healthier alternatives like date-stuffed oats or chia pudding can also be satisfying
- Enjoy traditional sweets in moderation, once a week, as part of a balanced diet
Q: How many meals should people have during Ramadan?
A:
- Iftar: Start with light, nutrient-dense foods
- Post-Iftar meal: Include protein, fiber, and healthy fats
- Suhoor: Focus on slow-digesting complex carbs and protein
- Snacks (optional): Opt for nuts, yogurt, or fruit
Q: What’s the healthiest way to break the fast for weight loss? Should dates be avoided?
A:
- Start with water, soup, and fiber-rich foods like salad to avoid overeating
- Dates are nutritious but high in sugar – limit to one to three pieces
- Pair dates with raw nuts or protein like yogurt to slow sugar absorption
Q: Are intermittent fasting and Ramadan fasting similar for weight loss benefits?
A:
Yes, both fasting methods create a restricted eating window, which can help with weight management. However, intermittent fasting allows hydration throughout the day, which can support metabolism and energy better than dry fasting during Ramadan.
Q: What are the best workout strategies for weight loss while fasting?
A:
- Low-intensity exercises like walking or yoga are best before Iftar
- Strength training or moderate workouts should be done 1-2 hours after Iftar, when energy levels are higher
- Always prioritize hydration and avoid intense exercise if dehydration is a concern
Q: How does hydration impact weight loss and metabolism?
A:
Water is crucial for digestion, metabolism, and appetite control. Dehydration can lead to fatigue, cravings, and slower metabolism. Aim for 8-10 glasses of water between Iftar and Suhoor and enjoy hydrating fruits like berries and watermelon.
Q: How can people maintain weight loss results after Ramadan?
A:
- Continue practicing portion control and mindful eating
- Keep a balanced meal structure with protein, fiber, and healthy fats
- Maintain hydration and physical activity habits
- Avoid returning to excessive snacking and large portions
Q: What’s your number one tip for someone who wants to reset their diet and build healthier habits during Ramadan?
A:
Focus on quality over quantity—choose whole, nutrient-dense foods, stay hydrated, and practice mindful eating. This approach will help build long-term, sustainable habits beyond Ramadan.
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- Source: ALARABIYA
