Weight Loss in Ramadan: Sehri and Iftar Plates That Work (Video)

Transcript

Weight Loss in Ramadan

Ramadan can be a time to gain a few extra pounds, but with a few simple tweaks to your sehri and iftar plates you can actually lose weight.

Check Diabetes First

If you’re on insulin or sulfonylurea tablets, fasting can drop your sugar dangerously low. Have a conversation with your healthcare team before you start any weight-loss plan during Ramadan.

At a Glance

Realistic pace is about half a kilo to a kilo a week after the first few days. The first drop is mostly water, then steady fat loss. Focus on protein, slow carbs and plenty of water at sehri, and a balanced plate after iftar.

Why Scale Lies

On day four you may see two kilos gone, but that’s mostly water from glycogen depletion. When you break the fast with rice or roti, the water returns, causing a plateau and then a rebound around Eid.

Steady Sehri Plate

Skipping sehri to save calories is a common mistake. A good plate includes a glass of water, a slow carb like a chapati or cooked dalia, protein such as eggs or dahi, and something fresh like cucumber or a small fruit.

Iftar Math

The iftar table can easily become a full dinner before the real meal. Aim for one medium fried samosa, five to six small pakoras (or air-fried), a glass of diluted sharbat, and a modest fruit chaat with a little cream.

Quick Reminder

The fast doesn’t make you gain weight. The second samosa does.

Hydration Without Bloat

Drinking a litre at sehri can leave you feeling bloated. Instead, aim for about two to two andand a litres total: two glasses at iftar, one after Maghrib, a couple between Isha and Taraweeh, and one before bed, plus a glass at sehri.

What Elders Did

Traditional practice was to break the fast with dates and water, maybe a light lassi, then wait for Maghrib before a proper meal. The modern habit of a giant fried spread is newer and not necessary for health.

Movement & Energy

Standing for Taraweeh is gentle movement, and a 20-30 minute brisk walk after iftar adds extra calories burned. Save intense workouts for 60-90 minutes after the meal, when you’re hydrated and fueled.

Who Should Not Diet

People on insulin or sulfonylureas, pregnant or breastfeeding women, those with kidney or heart conditions, and teenagers should avoid a weight-loss plan during Ramadan. Any unexplained weight loss with thirst or fatigue deserves a medical check.

7-Day Test

For a week, follow three simple rules: never skip sehri, limit yourself to one fried item at iftar, and cut the sharbat sugar in half. Weigh yourself on day one and day eight after sehri. If the trend is down and you feel fine, keep going; if you feel dizzy or starving, add more at sehri, not at iftar.

After Eid Keep Habits

Eid brings sweets and gatherings, which is fine, but avoid jumping back to three large meals plus constant snacking. Keep the good habits: start dinner with dates and water, keep one fried item, and maintain an evening walk.

Thanks for Watching

For more details, read the full post on thecareonline.com. Remember, this is practical advice, not medical guidance.