Getting Through Ramadan Without Weight Gain

Counterintuitively, many people gain weight during Ramadan. The fast itself is not the problem, the concentrated evening eating window is.

Break the fast with dates and water, then pause for the prayer before the main meal. That gap alone reduces total intake meaningfully, because it gives satiety signals time to arrive.

Do not skip suhoor. A protein and fibre based suhoor of labneh, oats or eggs flattens the hunger curve of the next day and protects muscle mass across the month.