How to Maintain Diet in Ramadan?

How to Maintain Diet in Ramadan

Making the right diet choices is actually necessary while fasting during Ramadan month. We request our readers to follow the above tips rigidly if they want to keep their fasting easy going.

Ramadan is indeed a sacred month for Muslims. Millions of Muslims around the world focus on inward reflection and fast from dawn to sunset during Ramadan, the “Sultan of 11 Months.” When you fast all through Ramadan, your body’s biological clock endures a multitude of physiological changes. Additionally, it changes your eating and sleeping patterns. Fasting causes your body to slow down its metabolism in order to utilize energy as efficiently as possible while staying dehydrated and hungry. However, you can still fast and embrace the spirit of Ramadan. All you need to do is maintain a healthy diet during Ramadan. 

How to Maintain Diet in Ramadan

As a spiritual Muslim, you must be surfing the internet to know how to maintain a diet in Ramadan. Well, our article is an appropriate source for you to know some of the best diet tips to be followed during Ramadan. Always remember you need to intake food rich in vitamins and minerals to provide your body with the energy and nourishment it requires throughout the day. Make sure you add the right food items Suhoor and Iftar. Well, some of us are completely oblivious regarding the best way to maintain our diet in Ramadan. Simply keep yourself engaged with this article to know some miraculous diet tips that can keep you active while fasting during Ramadan month. 

You can adhere to the following guidelines while fasting during Ramadan:

Drink enough water and consume plenty of hydrating meals.

How to Maintain Diet in Ramadan

Water is an elixir gifted to us by mother nature. Moreover, you are free to drink as much water as you can during Ramadan fasting. So. between Suhoor and iftar, drink lots of water. High temperatures cause you to sweat more. Thus, drink plenty of fluids to replace what you lose during the day. It is advisable to drink at least 10 glasses of water each day. Furthermore, eating hydrating foods will also help you drink more water. You can choose to add watermelon in the Suhoor meal. Also, it can be eaten as a delicious dessert after Iftar. Cucumber and tomato are abundant in the classic Arabic fattoush salad. Note that you have to avoid caffeinated beverages including coffee, tea, and cola. Since caffeine can induce dehydration in certain people. Also, keep in mind that sugary drinks will add calories to your diet. Well, you can choose natural sugars such as honey. If you have the urge to drink ‘sharbat’ during Suhoor or iftar, then it is advisable to use honey to sweeten your drink. You can choose to consume jaggery as well. It aids in digesting food. 

Add nutritious food to Suhoor

How to Maintain Diet in Ramadan

Suhoor should be a well-balanced supper that will keep you going until Iftar. So, choose foods that will help you stay nourished during your fast. Eating complex carbs, such as fruits and vegetables, beans, chickpeas and lentils, will give you a steady supply of energy to stay active for a whole day. Moreover, include low-fat dairy items in your meal, such as low-fat labneh or laban. Also, you can add healthy unsaturated fats like avocado, unsalted almonds, salmon, olives and olive oil. Note that a healthy Suhoor meal can help you maintain ideal energy for a whole day. We hope you understand how to maintain a diet during Ramadan.

Eat a nutritious, balanced Iftar to replenish your energy levels

How to Maintain Diet in Ramadan

Breaking your fast with three dates is a customary and healthy way to start Iftar. Dates are high in fibre and low in calories. Also, include a variety of veggies in your diet to ensure that you obtain enough vitamins and nutrients. Choose whole grains, which deliver energy and fibre to the body. To get a good dose of nutritious protein, consume grilled or baked lean beef, skinless chicken, and fish. Note that it is essential to avoid fried and processed foods that are heavy in fat or sugar in general. Moreover, eat slowly to avoid overeating and to enjoy your meal. This is how you can eat healthy food during iftar to replenish your energy levels. Well, staying hungry for a whole day can make you eat more food than is actually required. Make sure you are not overeating. Overeating can cause bloating in the stomach or indigestion. We have jotted some of the best foods for Ramadan in this article. Consume those foods and stay healthy even while fasting. 

Diet Plan for Suhoor and Iftar (Best foods for Ramadan)

As a Muslim, you’ll love to know a proper diet plan for sehri/suhoor and iftar. You can stick to the following diet plan while fasting during Ramadan:

Ideal meals for sehri/suhoor:

  1. Granola with fruits, nuts and a mug of  tea/green tea/coffee
  2. 1 egg white and veggie multigrain sandwich + 1 glass cold milk + 1 tablespoon soaked chia seeds with 5-7 almonds.
  3. 2 chapatis, 1 katori subji  with 1 katori curd.
  4. 1 cup milk, 1 Katori chopped fruit and 2 walnuts in a bowl of muesli

Healthy food options for Iftar

  1. Samosas baked in the oven and boiled dumplings
  2. Oil-free chapatis and parathas
  3. Sweets and puddings made with low-fat milk/ Chia fruit pudding/ Fruit custard/ Quinoa Parfait
  4. Fattoush is a dish that combines the flavours of (salad made of vegetables and pita bread)
  5. Tabbouleh is a traditional Middle Eastern salad (salad made with fresh tomatoes, parsley, garlic, and bulgur wheat.)
  6. Hummus on lavash (a soft, thin cracker bread).
  7. Mujadara chana chaat or fruit chaat (a dish made with rice and lentils)
  8. Mesdames Ful (fava beans cooked with garlic and spread on bread)
  9. Chicken kebabs/ Fish kebabs/ Grilled chicken/ Barbequed chicken
  10. Chole chaat/ Chana chaat/ Ragda chaat
  11. Protein shakes beverages

These are some of the best foods for Ramadan. We hope you’ll like our suggestions and stick to a proper diet plan while fasting during Ramadan month.  

Important things to keep in mind while fasting

How to Maintain Diet in Ramadan

There are some of the important things you need to keep in mind while making a diet chart for Ramadan fasting: 

  • You can eat anything nutritious during Suhoor. However, this does not imply that you should consume all of your daily requirements during Suhoor. If you do this, your body will be unable to utilize all of the energy you consume at once. Perhaps leading to weight gain. This is because your metabolism adjusts to Ramadan eating patterns. So, make sure you consume the ideal amount of food during Suhoor. Note that overeating can make you lazy and keep you inactive for a whole day. Thus, it is beneficial to eat the right quantity of food
  • One of the most typical blunders is to eat snacks after iftar to decrease your hunger before going to bed. Skipping Suhoor and being hungry till the next iftar. Thus, Suhoor should always be eaten, preferably just before fasting begins. Eating too close to bedtime or not eating at all during suhoor might result in very low blood sugar and dehydration the next day. As a result, you may experience dizziness and be distracted throughout the day. 
  • Dates, walnuts, and almonds are examples of dried fruits that are excellent food supplements. They have the ability to keep you full for several hours at a time. Your nutrition is influenced not only by the type of foods you consume but also by the portion sizes. Smaller servings should be chosen, and you should consume in moderation. Therefore, eating the best foods for Ramadan can aid in maintaining good health. 


Making the right diet choices is actually necessary while fasting during Ramadan month. We request our readers to follow the above tips rigidly if they want to keep their fasting easy going.

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