Healthy Eating During Ramadan
The shape of the eating window
Ramadan compresses eating into the hours between Maghrib and Fajr. The common mistake is not eating too little but eating almost everything in the twenty minutes after Iftar. Spreading intake across Iftar, a light later meal and Suhoor works better for energy, digestion and sleep.
Fluids
Aim to drink steadily through the evening rather than in one or two large volumes, which are largely passed rather than retained. Water is the mainstay. Fruit, yoghurt and soups all contribute fluid as well.
A workable plate
- Protein at both meals — eggs, dairy, pulses, fish, meat — helps with satiety and preserving muscle across the month.
- Slow carbohydrates — wholegrains, oats, barley, brown rice, lentils — rather than refined flour and sugar.
- Vegetables and fruit at Iftar, which also add fluid and fibre.
- Some fat — olive oil, nuts, seeds — which slows digestion and helps the meal last.
Why people gain weight in Ramadan
It surprises many, but weight gain over the month is common. The usual causes are large fried starters, sweet drinks, nightly desserts and late snacking, which together can exceed a normal day’s intake despite the daylight fast. None of this requires calorie counting to fix — reducing fried items and sugary drinks usually does most of the work.
Caffeine
If you drink several coffees a day, tapering in the week before Ramadan is far more comfortable than stopping abruptly on the first morning. Withdrawal headaches are one of the most common first-week complaints.
Exercise
Most people train shortly before Iftar or a couple of hours after it, and reduce intensity for the month. Heavy training in the middle of a fasting day, particularly in heat, is not advisable.
General information only: the advice on this page is ordinary healthy-eating guidance adapted to a fasting day. It is not medical or dietetic advice. If you are pregnant, managing a health condition, or taking regular medication, speak to your doctor before Ramadan about whether and how to fast.
Frequently asked questions
Should I take supplements during Ramadan?
Only if you already take them on medical advice, or a clinician recommends them. Ramadan does not itself create a need for supplementation.
Can I keep training through Ramadan?
Many people do, usually with reduced volume and intensity and with sessions timed near Iftar. Listen to your body and stop if you feel unwell.
Is it normal to feel tired in the afternoon?
Yes, particularly in the first week while sleep and eating patterns adjust. Severe dizziness or fainting is not normal and means the fast should be broken.