Health Experts Advise Caution Against Weight Gain During Ramadan

Medical experts warn that while fasting during Ramadan offers numerous health benefits, dietary carelessness during non-fasting hours can lead to unexpected weight gain. Although fasting can potentially aid in weight loss by reducing food intake, common nutritional mistakes during the holy month often result in weight gain instead of the anticipated reduction.

Health professionals explain that fasting creates a natural calorie deficit, but weight loss only occurs when caloric intake remains below energy expenditure—a balance that can be hard to maintain during Ramadan. Overeating at iftar, particularly consuming fried foods, sweets, and refined carbohydrates, can sabotage weight management goals.

Dietitians recommend a strategic approach to meal planning, starting with water, soup, or yogurt drinks and fiber-rich foods to curb hunger. Taking a 15-minute break before the main meal and using smaller plates can help control portion sizes. Choosing grilled or baked foods over fried options can significantly reduce calorie intake while still enjoying traditional flavors.

Eating slowly and mindfully also plays a crucial role in preventing overeating, while including fiber-rich vegetables and whole grains helps stabilize blood sugar and maintain energy levels. For those with a sweet tooth, natural sweeteners like dates, fruits, or honey with yogurt provide a healthier alternative to sugary treats.

Maintaining hydration is key, as dehydration can lead to fatigue, cravings, and a sluggish metabolism. Drinking 8-10 glasses of water between iftar and suhoor and consuming water-rich fruits such as jujube and watermelon can aid digestion and control hunger.

Read more: Ramadan 2025: Health experts advise against deep-fried foods

Health experts emphasize the importance of mindful eating, balanced meals, and consistent hydration throughout Ramadan to help individuals achieve their health goals and avoid unwanted weight gain.