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RAMADAN DIET

March 27, 2023
9 min read
RAMADAN DIET

TLDR

  • You can now get a personalised Ramadan Diet Plan in minutes using the Hint app.
  • This diet plan is designed to optimise your health goals while fasting.
  • Have a look at the do’s, don’ts, and general diet tips to support you in fasting during Ramadan
  • Please contact us if you have any questions that are not answered in the FAQs.

How To Subscribe

  1. Download the Hint app and go to the Hint Store. 
  2. Browse the store and find the Ramadan diet plan. 
  3. View the plan details, key benefits, typical recipes, and plan preview for more information. 
  4. Go ahead and start following the plan without any subscription charges.

Plan Type

This is a monthly plan designed for individuals who observes fast during the month of Ramadan.

Diet Type

Taking your dietary preferences into consideration we have the Ramadan Diet Plan available as follow

Ramadan non vegetarian diet plan

This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.

Overview

Ramadan diet is a dietary practice observed by Muslims during the holy month of Ramadan. 

It involves abstaining from food and drink during daylight hours, followed by healthy meals and hydration at night.

The fast is broken with a meal called Iftar after sunset, followed by another meal before dawn called Suhoor. 

The diet during Ramadan typically includes wholesome foods that provide the necessary nutrients and energy for the day, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. 

It is important to stay hydrated during the non-fasting hours by drinking plenty of water, juices, and other fluids. 

Overeating and indulging in unhealthy foods should be avoided during Ramadan, as it can lead to digestive issues and weight gain

Proper nutrition and portion control can ensure a healthy and balanced Ramadan diet.

For the benefit of individuals observing fast during Ramadan we have created the Hint Ramadan Diet Plan.

The Hint Ramadan diet plan is a balanced meal plan of lean proteins, healthy fats,  and carbs for lasting energy.

Enhances weight loss

The Hint Ramadan Diet  plan includes a variety of protein and fibre rich foods such as lentils, eggs, fruits and vegetables.

In addition, it consists of foods high in complex carbohydrates such as whole grains.

These foods are essential for enhancing weight loss and achieving the goals.

Improves digestive health

One of the key benefits of the Hint Ramadan Diet Plan is that it can help improve digestive health thereby reducing acidity and bloating.

Inclusion of wholesome foods during the non-fasting hours can provide the necessary nutrients, fibre, and antioxidants that promote digestive health.

The Hint Ramadan diet plan can promote digestive health by allowing the digestive system to rest and repair, providing essential nutrients, and avoiding unhealthy eating habits.

Reduces inflammation

Another benefit of the The Hint Ramadan diet plan is that it reduces inflammation.

The consumption of wholesome foods during non-fasting hours, such as fruits, vegetables, and whole grains, can provide a variety of anti-inflammatory nutrients and antioxidants that help reduce inflammation in the body.

By avoiding processed and high-fat foods, the Ramadan diet may further reduce inflammation and improve overall health. 

Improved Immune System

The Hint Ramadan diet may contribute to improved immune system function.

The Ramadan diet may contribute to improved immune system function.

Additionally, consuming a variety of wholesome foods during non-fasting hours can provide essential nutrients that are important for immune system function, such as vitamin C, vitamin D, and zinc.

It's important to note that the effects of the Ramadan diet on immune system function may vary based on an individual's overall health status and nutritional intake.

Instant Calorie Tracking

The Hint Ramadan Diet Plan also includes an instant calorie tracking feature that can help you easily track your meals and ensure that you are staying within your calorie goals. 

This feature can be especially helpful for those looking to lose weight or maintain a healthy weight. 

By tracking the nutrients  you can ensure that you are meeting your nutritional needs and preventing deficiencies.

The plan is balanced, diverse, and full of nutritious foods that can aid in weight loss, improves digestive health, reduces inflammation ,boosts immunity and more. 

For more information on the Hint Ramadan Diet Plan, check out the do's and don'ts, tips, and frequently asked questions listed below.

Do’s & Don'ts

Do’s

  1. Drinking plenty of water during non-fasting hours is essential, especially during the pre-dawn meal (suhoor) and the post-dusk meal (iftar).
  2. Opt for whole grains, legumes, fruits, and vegetables to provide you with the sustained energy needed for long fasting hours.
  3. Avoid processed foods that are high in sodium, which can lead to dehydration and other health issues.
  4. Aim for a balanced diet that includes lean proteins, healthy fats, and carbohydrates to keep you feeling full and energised.
  5. Fried foods are high in calories and can cause indigestion, try to consume grilled, baked, or steamed food.
  6. Plan in advance. Plan your meals to ensure that you are consuming a variety of healthy foods that provide you with the necessary nutrients.
  7. Be mindful of portion sizes, and avoid too many calories in one meal.
  8. High-fiber foods such as fruits, vegetables, whole grains, and legumes can help you feel full and prevent constipation.
  9. Dairy products are high in calories and can lead to weight gain, try to consume low-fat or non-fat dairy options.
  10. If you have specific dietary needs or medical conditions, consult a dietitian for personalised advice on maintaining a healthy diet during Ramadan.

Don'ts

  1. Overeating is not allowed during Ramadan, as it goes against the principles of self-control and moderation.
  2. Skipping Suhoor, the pre-dawn meal can lead to decreased energy levels and dehydration during the day.
  3. Don't eat fried foods: Fried foods are high in fat and calories, which can cause weight gain and digestive problems.
  4. Do not overeat during the post-dusk meal (iftar) as it can lead to indigestion, bloating, and weight gain.
  5. Caffeine can lead to dehydration and interfere with sleep, which can be especially challenging during Ramadan.
  6. Sweets are often high in sugar and can cause a spike in blood sugar levels, which can lead to energy crashes later in the day.
  7. Avoid consuming sugary and processed foods during iftar as they can cause a sudden spike in blood sugar levels.
  8. Spicy foods can cause indigestion and heartburn, which can be especially uncomfortable when fasting.
  9. Eating too quickly can cause digestive problems and make it difficult to feel full, leading to overeating.
  10. It's important to drink plenty of water and other fluids during Ramadan to avoid dehydration.
  11. Processed foods are often high in sodium, preservatives, and other additives that can be harmful to health.
  12. Late-night eating can disrupt sleep and cause digestive problems, so it's best to finish eating several hours before bedtime.

Tips

  1. Wake up early for suhoor to eat the pre-dawn meal and drink plenty of fluids to maintain energy levels throughout the day.
  2. Eat a balanced and nutritious meal during suhoor that includes complex carbohydrates, protein, and fiber.
  3. Drink plenty of water and other fluids during non-fasting hours to avoid dehydration. Aim to drink at least 8-10 glasses of water a day.
  4. Avoid sugary and fried foods during iftar as they can cause a sudden spike in blood sugar levels, leading to fatigue and weakness.
  5. Limit your intakes of caffeine, such as tea and coffee, as it can cause dehydration and disrupt your sleep pattern.
  6. Engage in light to moderate physical activity, such as walking  during non-fasting hours to maintain your fitness  and energy levels.
  7. Try to spend your time in activities that are beneficial for your spiritual and mental well-being.
  8. Take short naps during the day if you feel tired to help you recharge.
  9. Practice moderation when it comes to food and avoid overeating during iftar and suhoor as it can lead to indigestion and other health issues.
  10. Seek medical advice if you have any health conditions that may be affected by fasting or if you experience any adverse effects during Ramadan.

Frequently Asked Questions

1. What is the diet during Ramadan?

The diet during Ramadan involves intermittent fasting during daylight hours, with meals consumed before dawn(suhoor) and after sunset(iftar). 

2. What diet should I follow during Ramadan?

A  balanced and nutritious diet includes foods from all food groups such as whole grains, lean proteins, fruits, vegetables, and healthy fats.       

3. What should I eat during suhoor?

Include complex carbohydrates, such as whole grains, fruits, vegetables, with protein-rich foods such as eggs, beans, nuts, dairy products.

4. What should I eat during iftar?

Some recommended iftar foods include dates, soups, salads, lean proteins, and complex carbohydrates such as oats, and wheat.

5. What foods should you avoid during Ramadan?

It is recommended to avoid foods that are high in sugar, salt, and fat, as well as processed foods. 

6. How do I avoid dehydration while fasting?

Avoid foods that are high in sugar, salt, fat, as well as processed foods as they cause dehydration. Drink plenty of fluids after fasting.

7. How can I get enough protein during fasting?

Including foods such as lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, seeds helps to get enough protein and improves muscle mass.

8. Does fasting burn belly fat?

Fasting  when combined with a healthy diet and regular exercise, forces the body to burn stored fat for energy.

9. Can I skip gym during fasting?

It is not necessary to skip the gym during Ramadan.

10.When is the best time for a workout during Ramadan?

Schedule your workouts for after sunset, during the iftar period, or in the early morning before suhoor.

11. What workouts can be done during Ramadan?

Consider doing low- to moderate-intensity exercises, such as walking that don't require a lot of energy.

12. What foods to avoid when breaking a fast?

Breaking your fast with foods high in fat, sugar, or even fiber can cause indigestion, leading to bloating and discomfort.

13. Does fasting cause nutrient deficiencies?

Short-term fasting is unlikely to cause nutrient deficiencies, as long as the individual eats a balanced diet during non-fasting periods. 

14. Can I fast if I am diabetic?

Yes, but under the supervision of a doctor and dietitian.

15. Can I fast if I have high blood pressure?

Fasting can cause a drop in blood pressure, and may be beneficial for individuals with hypertension. Consult your dietitian for a customised plan.

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