By Dt. Poonam Sharma – Expert Dietitian at Health First Diet Clinic, Greater Noida
Ramzan (or Ramadan) is a sacred month marked by fasting from dawn till sunset, spiritual reflection, and communal harmony. For many, it also presents an opportunity to reset their dietary habits and manage weight naturally. However, the long fasting hours combined with traditional rich foods during Suhoor (pre-dawn meal) and Iftar (breaking fast) can sometimes lead to weight gain or nutrient imbalances if not planned wisely.
As the trusted dietitian in Greater Noida, Dt. Poonam Sharma brings you practical, balanced, and delicious Suhoor and Iftar ideas that support your spiritual goals and promote effective weight management during Ramzan.
Understanding Ramzan Fasting and Its Impact on Weight
Fasting during Ramzan naturally reduces eating window, which can aid weight loss. However, weight management depends greatly on the quality and quantity of food consumed during non-fasting hours. Overeating fried, sugary, and heavy foods at Iftar or skipping Suhoor can cause fatigue, digestive issues, and weight fluctuations.
Healthy Suhoor Ideas: Fuel Your Day Right
Suhoor is your body’s fuel for the day ahead. A balanced, nutrient-dense meal helps maintain energy, hydration, and metabolism.
Suhoor Tips by Dt. Poonam Sharma:
- Include complex carbohydrates: Opt for whole grains like oats, whole wheat roti, or brown rice for slow-release energy.
- Add protein: Eggs, low-fat dairy, or legumes keep you full and support muscle health.
- Hydrate well: Drink plenty of water and avoid caffeinated drinks that dehydrate.
- Incorporate fiber and healthy fats: Fruits, nuts, seeds, and vegetables promote fullness and digestive health.
Sample Suhoor Plate:
- A bowl of vegetable upma or oats porridge topped with nuts
- A boiled egg or paneer cubes
- A small bowl of mixed fruit salad (papaya, berries, apple)
- A glass of water or herbal tea
Healthy Iftar Ideas: Break Your Fast Wisely
Iftar should gently replenish your energy without overwhelming your digestive system.
Iftar Tips by Dt. Poonam Sharma:
- Start with hydration: Dates and water or fresh coconut water help restore sugar levels and fluids.
- Choose light starters: Vegetable soups, salads, or fruit chaat provide vitamins and fiber.
- Opt for grilled or baked foods: Avoid deep-fried snacks like samosas and pakoras.
- Include protein and veggies: Balanced meals promote satiety and steady energy.
Sample Iftar Plate:
- 2-3 dates and a glass of water or fresh juice
- A bowl of clear vegetable soup
- Grilled chicken or paneer tikka
- Mixed vegetable salad
- A small serving of brown rice or whole wheat roti
Additional Ramzan Weight Management Tips
- Avoid sugary drinks and fried foods that add empty calories.
- Practice portion control to prevent overeating.
- Stay physically active with light exercises like walking or stretching after Iftar.
- Get adequate sleep to support metabolism and recovery.
- Listen to your body and eat mindfully.
Why Consult Dt. Poonam Sharma for Your Ramzan Nutrition Plan?
With years of experience and personalized care, Dt. Poonam Sharma designs tailored meal plans that align with your fasting schedule, preferences, and health goals. Her expert guidance helps you maintain energy, enhance digestion, and manage weight throughout Ramzan and beyond.
Final Thoughts
Ramzan fasting offers a unique opportunity for physical and spiritual renewal. By making mindful food choices during Suhoor and Iftar, you can enjoy the benefits of fasting while supporting your weight management goals.
For personalized Ramzan diet plans, reach out to Dt. Poonam Sharma at Health First Diet Clinic, Greater Noida.
Contact Details
📞 099583 67134
🌐 www.healthfirstdiet.in
📍 Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Uttar Pradesh
Health First Diet Clinic
🌐 Website: www.healthfirstdiet.in
📍 Visit us at: Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Ghaziabad, Uttar Pradesh 201318
📞 Call us at: 099583 67134