Make me a fasting chart to lose weight in the month of Ramadan’ — Sound familiar?

Yes.

But not through hunger.

Not through punishment.

And definitely not through extremes.

Real weight loss in Ramadan happens when we eat with wisdom, not fear.

Many people ask me:

“Apu, make me a fasting chart. I want to lose weight this Ramadan.”

But here’s the truth most people miss:

Ramadan itself is already a reset button.

A natural detox.

A built-in rhythm that gently trains your body to heal.

For those who struggle with intermittent fasting throughout the year, Ramadan becomes the perfect training ground. You’re already eating less frequently — now, a few small habit shifts can quietly improve:

• Weight balance

• Insulin resistance

• Acidity

• Blood sugar control

• Energy levels

Not by doing more — but by doing less, better.

🌿 Let’s Keep It Simple: What Actually Works

1️⃣ Eat only two real meals

One Iftar, one Sehri.

That’s enough.

The late-night “big plate of rice after Tarawih”?

That habit slowly works against your goals.

If hunger appears later, choose something light: • Chia seeds with nuts

• Yogurt

• Salad

Gentle support, not overload.

2️⃣ Iftar doesn’t mean fried

This belief quietly harms health.

Fried foods contain trans fats — linked to: • Weight gain

• Bloating

• Hormonal imbalance

Ramadan is about clarity, not congestion.

3️⃣ Begin Iftar with fiber

Fiber is your quiet ally.

Try: • Chia seed water

• Psyllium husk

(No sugar — a pinch of pink salt or a little stevia if needed)

Fiber: • Controls appetite

• Reduces overeating

• Stabilizes blood sugar

4️⃣ Then eat: Protein first, carbs wisely

Carbs aren’t the enemy — timing and type matter.

Better carb choices: • Rolled oats

• Buckwheat noodles

• Red rice

• Sourdough

Pair with: • Eggs, fish, or meat

• Chickpeas

• Nuts

• Salad & mixed vegetables

This combination keeps you full without heaviness.

5️⃣ Sehri is the most important meal of the day

This is not the time to “just eat rice.”

Excess refined carbs spike insulin and quietly block fat burning.

Instead, choose: • Quinoa

• Brown rice

• Rolled oats

Add: • Protein (egg / fish / meat)

• Pulses

• Nuts & seeds

• Vegetables

Balanced Sehri = stable energy all day.

6️⃣ How much protein do you actually need?

A simple guide:

👉 ~1 gram of protein per kg of body weight

Example: • Weight 70 kg → ~70 g protein/day

Remember: 70 g protein ≠ 70 g meat

100 g boneless chicken ≈ 28–30 g protein.

Understanding this alone changes everything.

7️⃣ Hydration matters more than you think

Drink steadily from Iftar to Sehri.

A small pinch of pink salt in water helps maintain electrolytes and prevents dehydration — especially during fasting.

🌱 One Important Reminder

Every body is different.

What works beautifully for one person may not work the same for another. These are foundational principles, but the most powerful results come from plans aligned with your:

• Body type

• Hormonal health

• Lifestyle

🌙The Deeper Truth

Ramadan isn’t just a month of worship.

It’s a chance to rebuild your body with mercy.

Health isn’t created through restriction or obsession.

It grows through alignment — gentle, consistent choices that honor both body and soul.

This Ramadan, don’t treat these as rules.

Think of them as rhythms.

Small shifts.

Lasting peace.

Sustainable energy.

🌿 Final Reflection

True wellness is holistic.

It’s how we eat.

How we rest.

How we move through the day with intention.

These aren’t hacks.

They are quiet returns to balance.

If this approach resonates, feel free to save or share it with someone who values depth over quick fixes.

For more reflections on intentional living and rooted health, you’re welcome to join the conversati

on here:

https://buymeacoffee.com/Kabir1989

Here’s to a Ramadan filled with stillness, strength, & steady progress. 🌱✨