Ramadan Weight Gain? Expert Shares Healthy Iftar Foods To Stay Fit

The Islamic holy month of Ramadan has begun. It is said to continue until sundown on March 19 or 20, based on the lunar cycle. Muslims all around the world fast from sunrise to sunset during this period. The daily fast starts right after the pre-dawn meal of Suhur and continues during the daylight hours, ending at sunset with the evening meal of Iftar. People often tend to overeat or indulge in heavy meals during Iftar, which may lead to weight gain. But fret not, today we will suggest some healthy iftar meals that won’t make you gain that extra pound.

To get an expert view on this, we reached out to Ms Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore.

Iftar Foods To Boost Energy Without Weight Gain

“During Ramadan, it is important to choose Iftar foods that give steady energy without causing weight gain,” shares Ms Raj. On this note, the expert shares some of the best options for the same. Let’s take a look:

• Dates in small quantities, because they quickly restore energy without overeating.
• Fresh fruits like watermelon, papaya, or apple, which provide natural sugar, fiber, and hydration.
• Vegetable soup which is light and easy to digest.
• Boiled chickpeas or chana which give protein and keep you full for longer.
• Sprouts salad with cucumber and lemon, which adds fiber and vitamins.
• Grilled chicken or fish, which provides lean protein without excess fat.
• Boiled eggs that support muscle strength and reduce hunger.
• Whole wheat roti, instead of white flour naan, to prevent sudden sugar spikes.
• Brown rice in small portions, instead of white rice for better blood sugar control.
• Yogurt or curd, which helps digestion and keeps the stomach cool.

“Avoid deep fried snacks, sugary drinks, and heavy desserts – so that energy levels remain stable and weight stays under control throughout the fasting month,” adds the expert.

ALSO READ- Ramadan 2026: 7 Best Suhoor Foods for All-Day Energy and Hydration

Expert Tips To Fast Safely

Fasting can be safe and healthy, if it is done in a balanced and careful way. On this note, Ms Raj lists down some tips to fast safely this Ramadan:

• One important tip is to never skip the pre-dawn meal because Suhur helps provide energy for the day. It should include whole grains, protein like eggs or pulses, fruits, and plenty of water.
• Avoid very salty or fried foods that increase thirst.
• During Iftar, it is better to break the fast with dates and water and then eat a light, balanced meal, instead of overeating heavy or oily food.
• Drinking enough water between Iftar and Suhur is very important to prevent dehydration.
• Limit sugary drinks and caffeine.
• Try to get enough sleep.
• Avoid heavy physical activity during the hottest time of the day.
• Choose light exercise like walking after Iftar. 

“Those with medical conditions such as diabetes, high blood pressure, pregnancy, or kidney problems should consult a doctor before fasting and monitor their health regularly. If symptoms like dizziness, severe weakness, confusion, fainting, or very high or very low blood sugar occur, they should break the fast immediately and seek medical help, because health and safety should always come first during fasting,” concludes Ms Raj.

ALSO READ- What Happens to Your Body During Ramadan Fasting

The Final Word

It is important to choose healthy Iftar foods that give steady energy without causing weight gain during Ramadan. Fasting can be safe and healthy, if it is done in a balanced and careful way. Those with medical conditions should consult a doctor before fasting and monitor their health regularly.