How to Avoid Weight Gain During Ramadan

After long hours of fasting in Ramadan, many people tend to overeat at iftar. This often leads to weight gain, indigestion, acidity, and fatigue. According to Dr. Afsana Haque Noyon, a resident physician at Bangladesh Medical University, excessive consumption of oily, fatty, and sugary foods is the main cause of these problems.

Why Do We Overeat After Fasting?

During fasting, blood sugar levels drop and the hunger hormone “ghrelin” increases. As a result, the body craves quick energy, often in the form of high-sugar and high-fat foods. In addition, it takes about 20 minutes for the stomach to signal the brain that it is full. This delay can cause people to eat more than necessary before feeling satisfied. Social gatherings and traditional Ramadan foods also contribute to overeating.

Start Iftar the Right Way

It is best to break your fast slowly. Begin with two dates and a glass of water. Dates are a natural source of sugar and potassium, helping to quickly restore energy and stabilize blood sugar levels. After that, take a 10–15 minute break before having light foods such as soup, vegetable salad, or fruits. This helps digestion and reduces the risk of overeating.

Build a Balanced Plate

During Ramadan, aim for a balanced meal. Half of your plate should consist of vegetables, one-quarter lean protein (fish, chicken, lentils, eggs), and the remaining quarter whole grains or healthy carbohydrates. Using smaller plates and pre-portioning your food can help control intake. Fiber- and protein-rich foods keep you full longer and help maintain stable blood sugar levels.

Practice Mindful Eating

Eat slowly and without distractions. Avoid watching TV or using your phone while eating. Chew your food thoroughly and stop when you feel about three-quarters full. This improves digestion and prevents excessive calorie intake.

Be Moderate with Fried and Sweet Foods

There is no need to completely eliminate traditional fried and sweet foods during Ramadan, but moderation is key. Choose baked or grilled options instead of deep-fried items. For dessert, opt for fruits, yogurt, or low-sugar homemade treats instead of heavy syrup-based sweets.

Do Not Skip Suhoor

Skipping suhoor increases hunger throughout the day and raises the risk of overeating at iftar. A healthy suhoor should include protein, fiber, and plenty of water. This helps maintain energy levels and stabilize blood sugar during the fasting hours.

Moderation Is the Key to Wellness

Eating slowly, choosing balanced meals, practicing mindful eating, and not skipping suhoor are the most effective ways to manage weight and maintain good digestion during Ramadan. Practicing moderation not only supports physical health but also preserves the spiritual essence of fasting.