Calorie Tracking During Ramadan

Ramadan Nutrition Challenges

• Eating window limited — All food in 8-10 hours (or less)
• Dehydration risk — No water during daylight
• Temptation to overeat at iftar — Breaking fast on empty stomach
• Heavy traditional foods — Often fried, sweet, calorie-dense
• Sleep disruption — Affects hunger hormones

Weight Goals During Ramadan

Many people gain weight during Ramadan despite fasting. Why?

• Overeating at iftar
• High-calorie traditional foods
• Sweet drinks and desserts
• Reduced activity during the day

With mindful eating, Ramadan can support weight maintenance or even loss.

Suhoor (Pre-Dawn Meal) Strategies

Make suhoor count — it needs to sustain you all day:

• Complex carbs: Oatmeal, whole wheat bread, brown rice
• Protein: Eggs, Greek yogurt, cheese, lean meat
• Healthy fats: Avocado, nuts, olive oil
• Fiber: Vegetables, whole grains
• Hydration: Water, not just one glass — drink plenty

Sample suhoor (600 cal): Oatmeal + eggs + banana + glass of milk + water

Iftar (Breaking Fast) Strategies

Traditional Way (Recommended):

1. Break with dates + water — As the Prophet (PBUH) did
2. Pray Maghrib — Gives stomach time to wake up
3. Light soup/salad — Hydrates and prepares stomach
4. Main meal — After 15-20 minutes

This prevents overeating by allowing hunger signals to normalize.

Sample Ramadan Day: 1,800 Calories

• Suhoor (4:00 AM): Oatmeal + eggs + fruit + milk + water (600 cal)
• Iftar (7:30 PM): 3 dates + water (70 cal)
• After prayer: Lentil soup + salad (200 cal)
• Main meal: Grilled chicken + rice + vegetables (500 cal)
• Later snack: Fruit + nuts (200 cal)
• Before bed: Small dessert OR more water (230 cal)

Foods to Limit

• Fried foods: Samosas, pakoras (save for special occasions)
• Sugary drinks: Sodas, packaged juices (use fruit instead)
• Heavy desserts: Daily kunafa/baklava adds up quickly
• Salty foods: Increase thirst during fasting hours

Hydration Tips

You need 8-12 cups of water in limited hours:

• 2-3 glasses at iftar
• 1 glass every hour after iftar
• 2-3 glasses at suhoor
• Avoid caffeine (diuretic)
• Eat water-rich foods (cucumber, watermelon)

Exercise During Ramadan

• Best time: After iftar (1-2 hours after eating)
• Or before iftar: Light exercise 30-60 min before break
• Reduce intensity: This is not the month for PRs
• Focus on maintenance: Not building