Muslims are blessed to have a month of Ramadan – 30 days where they can raise their spiritual levels, in addition to improving their health and fitness. Some people work to improve their being this holy month, while others end up doing the opposite. The unhealthy eating patterns and lack of physical inactivity during fasting lead to poor health and increased fat levels.

In this post, we will discuss the best diet and the workout regimen that will help you stay healthy and fit during the Ramadan. So without any further ado, let’s dive into the article.

How to Stay Healthy During Ramadan?

Ramadan can be a really challenging time for most people. This is because of the fact that many people prioritize cooking this month, instead of ibadah. That is where the problem starts.

However, with the proper planning and right guidance on the workout regimen and diet, Ramadan can be your kick-start to a healthy life.

So here’s how you can stay healthy during Ramadan.

1. Workout Plan & Training Timing

Most of the people, unfortunately, that do find an activity to be their priority end up doing at the wrong time. They think working out during the fasting offers maximum results, while the fact is exactly otherwise. The best time to do exercise is NOT during fasting.


This is because of the fact that fasting causes dehydration and an immense breakdown of muscles that cause a significant rise in the cortisol (stress) hormone. This not only leads the body towards inflammation but also cause strength loss. So the best time to workout in Ramadan is actually after the Taraweeh prayers at night, which will keep all your hormones and body strength in check.

Working out during Ramadan doesn’t have to be long and intense. You can go for short training that includes:

  1. Push-Ups – It is the best fat burning exercise that targets abdominal muscles. It also strengthens back muscles and promotes good body postures. You can go for 12 to 15 reps in 3 sets that will lead to sculpted abs.
  2. Walking Lunges – This workout targets the inner and outer thighs and is excellent to strengthen the lower muscles. This workout also promotes hip stability and boosts overall performance. You can perform it in 3 sets with 24 reps in each set for maximum results.
  3. Dips – Performing this exercise in 3 sets with 12 to 15 reps strengthens shoulders, arms, and elbows.
  4. Abs Crunches This exercise can be performed lying on floor. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Perform 3 sets with 12 to 15 reps.

2. Diet Plan For Suhoor

The pre-dawn meal needs to be nutrient-rich where you eat a good blend of protein, complex carbs, and essential fats. This will help you stay filled and hydrated throughout the fasting hours.

We have compiled a list of foods that you can have in suhoor:

  1. Egg whites + 1 egg yolk
  2. Chicken breast
  3. Cream of wheat
  4. Oatmeal
  5. Cinnamon
  6. Bananas
  7. Protein Shake
  8. Raw, dark honey
  9. Dates
  10. Raisins
  11. Fibrous vegetables
  12. Plant-based oils including Flaxseed oil, olive oil, etc.
  13. Plenty of water

3. Diet Plan for Iftar

This is the time when we break our fast, get rehydrated and eat energy-rich foods that provide us instant energy with minimal digestion. Here’s what you can eat in Iftar:

  1. Dates
  2. Nutrition Shake containing water and protein blends
  3. Chicken breast
  4. Baked salmon
  5. Brown rice + baked veggies
  6. Sweet potato
  7. Steamed vegetable salad
  8. Plenty of water

In order to stay healthy and fit, the goal is to avoid fatty and fried foods and get active after the iftar. This will help you lose fat, with minimal energy loss. Follow these tips and stay healthy during Ramadan. Happy healthier Ramadan!