Losing Weight While Fasting Ramadan
This article was co-authored by Adrienne Youdim, MD and by staff writer, Danielle Blinka, MA, MPA. Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With 10+ years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.
Ramadan is a holy month that reminds you to focus on your faith and work on personal growth. During Ramadan, you will fast from food and drinks during the daylight hours, from dawn to dusk. Fasting during Ramadan is for religious purposes only; however, you can also use it to break bad habits, including overeating or choosing unhealthy foods. Although your intentions should be fasting for Allah, and not to lose weight.
Ramadan can be a great time for weight loss if you make good decisions about food and keep your mind focused on the spiritual side of the holiday.
Ramadan Weight Loss Diet Plan
This article was co-authored by Adrienne Youdim, MD and by staff writer, Danielle Blinka, MA, MPA. Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With 10+ years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times. This article has been viewed 100, 313 times.
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
To lose weight during Ramadan, use your fast to get rid of bad habits, like eating sugary snacks. When you get a craving for food during the day, take your mind off eating by reading an affirmation in your Quran. You could also try taking up a new activity while you fast, like light yoga or walking. However, save more intense exercise until you can drink water after sundown. When it's time for your evening meal, eat regular-sized portions and opt for low-calorie dishes so you can replenish your strength without over-indulging. For tips on what to eat for your pre-dawn meal, read on!This post has been 3 years in the making. Every year I plan to write something but I just don’t get the time.
Exercising & Working Out During Ramadan
There are quite a few guides now about gaining muscle and losing weight in Ramadan. The only drawback to them I find is, they seem to be written by people who obviously don’t practise Ramadan so don't have real experience. They don’t really seem to understand the variety of challenges we face. Further, many seem outdated, and written for a time when Ramadan was much shorter.
Well this year, currently where I live the eating window is approximately 4 hours or less for some people. To squeeze in Maghrib, Isha, Taraweeh, Fajr, training, have all the recommended meals whilst getting enough sleep to function normally at work is near on impossible if you’re working a normal day job. Let’s not forget you should be seeking to increase your other voluntary spiritual acts in this month. Primarily reading and reflecting on the Qur’an. So yes, it’s going to be a lot tougher than it sounds on paper even with those
In theory if you can get in the all the nutrients, proteins carbs and fats, or even just the right amount of calories from the right sources, get enough sleep and recover whilst providing the appropriate stimulus required through training you could even gain muscle and make normal progress.
Gaining Weight While Fasting For Ramadan Instead Of Losing It? Here Are Some Reasons Why
Remember, people make progress on diets like the warrior diet 20 hour fast 4 hour eating window and other intermittent fasting protocols like 16/8 which I have been doing since the beginning of 2012.
For the purposes of this post I’m going to assume you already know what Ramadan is, so I won’t go into the details of the Muslim fasting of Ramadan.
There are a ton of spiritual and mental benefits to Ramadan. Since this is not a religious blog we won’t get into all of that. Although I regard spirituality a part of one's overall health and well being. The mental benefits of learning discipline should help you with your future fitness and life goals.
Avoid Rigorous Exercise During Ramadan To Prevent Hypoglycemia
Historically in the fitness community Ramadan was generally seen as something detrimental although is this changing now. Yes, even yours truly used to live in fear of the Ramadan catabolism monster. We have since learnt especially due to the interest and popularity of intermittent fasting that extended periods of going without food can actually be beneficial to health in a number of ways. You improve insulin sensitivity (insulin reset), improve nutrition partitioning, fat burning hormones like glucagon increase. Growth hormone increases.
From the option of losing weight and gaining muscle. Losing weight is the easier of the two. Although theoretically it’s possible to build muscle, for trained individuals this is going to be extremely tough because of all the obstacles I’ve highlighted further down. Once again for newbies it won’t be nearly as difficult.
I recommend either maintenance or weight loss, if you’ve been training all year use Ramadan as a cut and or deload. If you are just embarking on training, then Ramadan is an ideal opportunity to kick start your weight loss since you are almost forced in to a calorie deficit if you can maintain just a tiny amount of discipline. Additionally, I need to keep in line with the title of this post which is about losing weight.
Top Foods To Avoid During Ramadan Fasting Ideas In 2024
You have all year for gains, instead view it as an extended deload and focus your energy on cleansing your soul and strengthening your spirit. The only people I would strongly encourage to take up exercise in Ramadan are people who are overweight or suffering from health conditions. For the regular gym rats, it’s fine to just chill and take a break. Any muscle you do lose can easily be regained very quickly, due to muscle memory. In fact, the break might even help you see new gains when you return to lifting. The other thing trained individuals could do, is use it as a slow cutting period. As it will be easy to achieve calorie deficit with such a small feeding window just throw in some slow cardio like power walking and burn the fat.
Alternatively if you’ve got ample muscle mass you can skip the power walking and all other types of cardio and only perform low volume heavy weight training. You don’t want to over stress your body too much or put yourself in a position of getting dehydrated.
At other times of the year, I always tell you to eat high volume, nutritionally dense, calorie sparse foods. Ramadan is an exception, in Ramadan you should aim to eat calorie dense and nutritionally dense foods because of the small feeding window the aim is to get in all the nutrients your body needs within this time.
Intermittent Fasting May Help You Lose Weight Without Cutting Calories
However this advice comes with a caveat and that is providing you're only having one or two meals consisting of mainly good wholesome foods and avoiding fried foods and a ton of junk food.
Most people should have no problem getting in 1800 - 2000 calories. You can even go as low as 1500 - 1700 without it affecting you in anyway and possibly even see a greater weight loss dependent on activity level of course, if you’re more active consume more calories.
If however you find you’re struggling to get in the calories your body needs
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