Ramadan is the month of self-reflection, contemplation, prayers and good deeds. However, the routine of fasting and feasting can be challenging for the body, with the most common concern being weight gain. Cynthia Bou Khalil, a nutrition specialist at Allurion Technology, shares some important tips on how to avoid weight gain in Ramadan.

How to Avoid Weight Gain During Ramadan

Eat the right amounts of calories

If you are fasting, make sure you get sufficient daily intake of calories by tracking what you are eating. This will help keep a health check on yourself and prevent you from gaining weight.

Avoid overeating and cravings

The moment Ramadan begins one must adapt to the new diet, which is Suhoor and Iftar meals and must avoid all kinds of food cravings.

Exercise regularly

It is important to stay active during Ramadan. One should engage in light activities for at least 15-40 minutes every day in addition to heavy exercises in the evening just before Iftar or afterwards.

Avoid heavy meals at Iftar

This is probably one of the most effective tips on how to avoid weight gain during Ramadan. The main challenge one needs to overcome in Ramadan is overeating during the Iftar meal. In order to keep a check on your weight, you must focus on eating healthy and nutritious foods and avoid anything that is rich in oil and sugar.

Have protein-rich Suhoor

Suhoor is the most important meal during Ramadan, so one should be very mindful about what and how much they are consuming. This is to ensure the body gets the right amount of protein. One can have 3 slices of bread, with eggs, beans and oats as it contains complex carbohydrates and a high percentage of proteins that are digested slowly.

Reduce the intake of sweets

Although sweets and dessert form an integral part of the Ramadan spread, particularly during Iftar, you should consciously avoid taking sweets as they contain a high percentage of fat and they directly play a part in gaining weight.

How to fight hunger and cravings

Try different sets of activities in order to prevent your mind from thinking about food. Try to gradually adapt to a new diet in order to reduce food cravings.