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5 Proven Ways How to Lose Fats in Ramadan

A girl is working out for weight loss in Ramadan.

Ramadan is a blessed month for Muslims as well as an opportunity to strengthen the immune system. From sunrise to dusk, Muslims abstain from drinks and food. Obese and overweight people require a fitness plan, but a 13 to 15 hour fast does not allow you to exercise or workout due to poor energy if you do not follow a healthy eating plan. To get the best result try to utilize these 30 days, the best diet plan for weight loss in Ramadan given below.

If you want to start your weight loss journey, Ramadan is a fantastic time. Muslims abstain from eating from sunrise until sunset throughout Ramadan. Thoughtful and nutritious eating can aid in weight loss and vitamin and nutrition replenishment. This allows you to maintain a healthy balance of energy needs throughout the day without gaining weight.

Fasting during Ramadan is purely for religious reasons; however, you can use it to break undesirable habits such as overeating or picking unhealthy foods. Although your intentions should be to fast for Allah rather than to lose weight. Ramadan can be a terrific time to lose weight if you make excellent dietary choices and keep your mind on the spiritual aspect of the festival.

A girl is working-out outside for weight loss in Ramadan.

How to Lose Fats in 30 Days of Ramadan 2023

Please read the following tips to reduce body fats during Ramadan. By following these tips strictly, you can lose your bodyweight pretty much up to 10 kg in just a single month.

1. Drink Plenty of Water

Drink about 8 glass of water between iftar and suhur. Start with your first two glasses of water, or with a little snack. Then, between itfar and suhur, take 4 glasses of water in different hours. Lastly, drink two more glasses of water with your suhur. While it may appear tough to drink water overnight, it will help you keep hydrated and healthy during your day fast.

2. Do Some Exercise

Avoid strenuous activities for after sundown, when you can drink water. Because you’re pressed for time after dark, set aside 1-2 hours for your workout. Try walking, running, jogging, or other forms of aerobic exercise. Exercising relieves tiredness and drowsiness while also maintaining cardio – respiratory health. It also improves mental function, allowing your brain to work smarter even throughout Ramadan.

3. Stay Away From Fats, Sugar & Salt

Pakoray, Samosay, Rolls, and all fried dishes may be delicious, but they are the unhealthiest Ramadan meals. Sugar, salt, fat, and calories are typically high in processed foods. Fried foods are also high in trans-fat, which leads to the accumulation of visceral fat, particularly in the lower body.

Reducing your salt intake can also assist you in fat loss throughout Ramadan. Salt causes edema and weight gain by storing water in the body. As a result, they are extremely harmful to your health. Hence, during Ramadan, try to avoid them as much as possible.

4. Eat Enough Protein

Protein-rich foods such as lean meats, cheese, eggs, and beans are satisfying without being high in calories. They also take longer to digest, so they will keep you fuller for longer. Meat and meat products have been shown in studies to reduce hunger hormones while increasing comfort hormone levels in the body. Proteins are beneficial to consume in suhur or Iftar every day for all of these reasons.

5. Eat Vegetables

Vegetables are highly nutritious, which helps keep your digestive system functioning smoothly and keeps you from becoming congested. They also have fewer calories than other foods with sugar or starch.

Their high fiber content will keep you feeling fuller for longer. Fresh leafy veggies balance your vitamins and nutrients, keeping you healthy even if you limit your calorie intake.

Free Ramadan Diet Plan for Weight Loss

A lot of people doesn’t follow the right diet plan for weight loss in ramadan so they are struggling with the fat loss. A good recommended diet plan from safa fitness club professionals’ nutritionist are given below:

Suhur :

  • 1 Whole-wheat Roti
  • 1 Vegetable Omelet
  • 1 Chicken Kebab
  • 1/4 c Yogurt
  • 2 Dates
  • 1/2 c Tea (optional)


  • 2 Dates
  • Water (you can add mint, lemon juice, and honey)
  • 1 Bowl Fruit Salad (without sugar) or Channa Chaat


  • 1/2 c Mix Vegetable Salad
  • 1/4 c Raita
  • Steamed Chicken, Daal, or any other form of protein
  • 1 Whole-wheat roti or 1 c Rice


Ramadan is a religious month in which Muslims fast from sunrise to sunset. If you want to lose weight during Ramadan, stay hydrated and eat a low-calorie but nutritious meal. Avoiding sugary drinks and fried foods can help you maintain your weight throughout the month. Moderate to moderate physical activity can also increase metabolism and help you lose weight.

A Dietician can provide you with a well-balanced diet plan depending on your medical condition and dietary intake requirements.

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
Facebook:  safafitnessclub

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