5 ways to avoid Ramadan weight gain & Health Guide Lines

5 ways to avoid Ramadan weight gain

 "he who fast with the intentions of pleasing Allah his reward is with his lord".

Some practical tips on how to avoid the "notorious" Ramadan weight gain that many Muslim suffer from.

1. Eat protein in the morning
2. Drink plenty of water when you break your fast

3. Eat consciously
 One-third food, one-third drink and one-third air.  Hadith
A Muslim should never loosen his waist wrapper due to over eating". Hadith

4. Limit sweets
 it doesn't matter if you consume the calories throughout the day or all at iftar.A calorie is still a calorie and too many still adds up to stored fat.
5. Avoid late night snacking



Extravagance in all things is something that is blameworthy and is not allowed, especially in food and drink. Allaah says (interpretation of the meaning):

 “and  eat  and  drink  but  waste  not  by  extravagance,  certainly  He  (Allaah)  likes  not  Al-Musrifoon (those who waste by extravagance)”[al-A‟raaf 7:31]


 And the Prophet (peace and blessings of Allaah be upon him)said: “The son of Adam does not fill any vessel worse than his stomach; for the son of Adam a few mouthfuls are sufficient to keep his back straight. If you must fill it, then one-third for food, one- third for drink and one-third for air.”Narrated by al-Tirmidhi, 2380; Ibn Maajah, 3349. Classed as saheeh by al-Albaani in Saheeh al-Tirmidhi, 1939).


 Extravagance in food and drink includes many evils:


 The more a person enjoys the good things of this world, the less will be he share in the Hereafter.


 Al-Haakim narrated that Abu Juhayfah(may Allaah be pleased with him)said: The Messenger of Allaah (peaceand blessings of Allaah be upon him)said: “The more people eat their fill in this world, the more hungry they will be on the Day of Resurrection.”


 Narrated by Ibn Abi‟l-Dunya, who added that Abu Juhayfah never filled his stomach until he departed this life.


 Classed as saheeh by al-Albaani in al-Silsilah al_Saheehah, 342.


 Umar (may Allaah be pleased with him) said: By Allaah, if I wanted I could wear the finest clothes among you, and eat the best food, and have the most luxurious life. But I heard that Allaah will condemn people for some of their actions and said (interpretation of the meaning):

You received your good things in the life of the world, and you took your pleasure therein. Now this Day you shall be recompensed with a torment of humiliation, because you were arrogant in the land without a right, and because you used to rebel against Allaah’s Command (disobey Allaah)” [al-Ahqaaf 46:20]


 Heelat al-Awliya‟, 1/49


 v   That distracts a person from many deeds of obedience and worship, such as reading Qur’aan, which is what the Muslim should focus on during this blessed month, as was the practice of the Salaf.


If a person eats too much he becomes lazy and sleeps a great deal, so he wastes a lot of his time.


 Sufyaan al-Thawri (may Allaah have mercy on his)said: If you want your body to be healthy and to sleep less, then eat less.


 Eating too much also makes the heart heedless.


 It was said to Imam Ahmad (may Allaah have mercy on him): Does a man find any softness and humility in his heart when he is full? He said, I do not think so.





  • Fried and fatty foods.
  • Foods containing too much sugar.
  • Over-eating especially at sehri.
  • Too much tea at sehri. Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day.
  • Smoking cigarettes. Smoking and anything which is bad for health is Forbidden in Islaam, since Smoking is unhealthy and one should stop it completely. If you have this bad habit, it is good time to stop it now and for ever.


  • Complex carbohydrates at sehri so that the food lasts longer making you
    less hungry.
  • Haleem is an excellent source of protein and is a slow-burning food.
  • Dates are excellent source of sugar, fiber, carbohydrates, potassium and
  • Almonds are rich in protein and fiber with less fat.
  • Bananas are a good source of potassium, magnesium and carbohydrates.


  • As much water or fruit juices as possible between iftar and bedtime so
    that your body may adjust fluid levels in time.


Constipation can cause piles (hemorrhoids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling.

Causes: Too much refined foods, too little water and not enough fiber in the diet.

Remedy: Avoid excessive refined foods, increase water intake, and use bran in baking, brown flour when making roti.


Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, carbonated drinks like Cola also produce gas.

Remedy: Do not over-eat; drink fruit juices or better still drink water.

Avoid fried foods; add ajmor to wind-producing foods.

LETHARGY ('low blood pressure')

Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon.

Causes: Too little fluid intake, decreased salt intake.

Remedy: Keep cool, increase fluid and salt intake.

Caution: Low blood pressure should be confirmed by taking a blood pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted during Ramadan. They should consult their doctor.


Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, hunger usually occur as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar.

Remedy: Cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganize your schedule during the Ramadan so as to have adequate sleep.


Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood sugar.

Causes: in non-diabetics: Having too much sugar i.e. refined carbohydrates especially at suhur (sehri). The body produces too much insulin causing the blood glucose to drop.

Remedy: Eat something at sehri and limit sugar-containing foods and drinks.

Caution: Diabetics may need to adjust their medication in Ramadan, consult your doctor.


Causes: Inadequate intake of calcium, magnesium and potassium foods.

Remedy: Eat foods rich in the above minerals e.g. vegetables, fruit, dairy products, meat and dates.

Caution: Those on high blood pressure medication and with kidney stone problems should consult their doctor.


Increased acid levels in the empty stomach in Ramadan aggravate the above conditions. It presents as a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions.

Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before Ramadan.


Kidney stones may occur in people who have less liquid to drink, therefore, it is essential to drink extra liquids so as to prevent stone formation.


Causes: During Ramadan, when extra salah are performed the pressure on the knee joints increases. In the elderly and those with arthritis this may result in pain, stiffness, swelling and discomfort.

Remedy: Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadan so that they can be prepared for the additional strain. Being physically fit allows greater fulfillment, thus enabling one to be able to perform salah with ease.



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