Why Do You Gain Weight During Ramadan?

  • Eating one meal a day: In order for the metabolism to continue to work properly and an unhealthy weight loss does not occur; The calories required for the body must be met with food. Having this in a single meal causes both stomach discomfort and excessive consumption of food in one meal. Consuming these nutritional values ​​by spreading them over the meals is effective in providing the necessary energy.

  • Fast food: Eating fast and suddenly after a long hunger can cause the foods consumed to sit in the stomach and cause problems such as indigestion and bloating. When meals are consumed quickly, since the feeling of fullness occurs later, the amount of food eaten may be large and the stomach volume may expand.

  • Neglecting to drink water: Not drinking enough water can cause more food consumption between iftar and sahur. The feeling of thirst caused by not drinking water can be perceived as hunger in the body and may encourage food consumption. In this case, it causes both insufficient water consumption and extra calorie intake to the body.

  • Not paying attention to the portion sizes consumed: Eating fast meals and prolonged hunger are the two most important reasons for excessive consumption of portions. Not paying attention to the way the food is cooked and portion control can cause weight gain.

Can we lose weight during Ramadan?

I’m sure you think that this period is ideal for losing weight due to prolonged hunger. However, metabolism slows down due to prolonged starvation. If we are not doing physical activity; slowing metabolism, decreased physical activity and wrong food choices can even cause you to gain weight. However, if we eat adequate and balanced nutrition, pay attention to water consumption and increase our physical activity, weight can be lost. However, I would like to remind you that fasting is not only a method of losing weight, it is also a very useful method for our religion to purify our body and soul.


  • 2 dried apricots or 1 dried date

  • 1 boiled egg

  • 1 slice of feta cheese or 2 spoons of curd cheese

  • Seasonal greens (salad)

  • 1 slice of whole wheat or rye bread

  • 1 glass of milk or 1 bowl of yogurt


  • 1 dried date or 3 olives

  • 1 ladle of soup


  • 1 slice of whole wheat bread

  • 6 tablespoons of meat/minced vegetables or legumes (without water)

  • 4 spoons of yoghurt or 1 bowl of tzatziki or 1 glass of ayran

  • Salad or boiled vegetables with olive oil added

Midnight Snack: (22.00)

  • 1 glass of milk/kefir/yogurt

  • 1 serving of fruit

(*This is a general list. It is not personal.*)

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