LOSE WEIGHT DURING RAMADAN FASTING WITH EXPERT ADVICE FROM MUSLIM HEALTH COACH

A fitness guru has dished out some top advice for keeping fit during the fasting period of Ramadan. Despite abstaining from food from dawn till dusk, life's daily demands such as work and family don't pause, making it crucial to stay on top of your health game.

Contrary to what some non-Muslims might think, Muslims who fast during Ramadan don't necessarily slow down their lifestyle – they're still going to the gym, even while observing the sacred month. To support those looking to sustain their fitness routine, a Muslim coach has shared insights on how to fast in a healthy way without messing up your diet.

Whether you're aiming to keep your weight steady or continue your fitness progress throughout Ramadan, there's good news. The coach explains his best tips for staying in shape during the holy month.

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Dani Kahlid, a coach and grappling competitor, told Birmingham Live : "Muslims do stay active during Ramadan. Keeping your fast should not change your lifestyle, the whole point of Ramadan is we still have things to do."

He emphasised the role of fasting in weight management, saying: "Everything we have from water from our taps to food is a privilege. It is all a test. If anything fasting makes weight loss easier as you need to be in a calorie deficit, you only have a certain window to eat. Have balance otherwise you won't achieve anything."

He warned: "Don't overdo it and burn yourself out, also stay consistent. Keep your training, diet and family life in balance. Stay hydrated with two litres of water a day. Get the right amount of protein after Iftar, you normally need to eat twice the amount for your body weight so you can recover from fasting. But still enjoy food too and don't worry too much about the scales."

He added: "Have slow release carbs and nothing heavy like roti or bread as you will feel bloated. Have food like dates, oatmeal, porridge, honey, fruits and one litre of water. This will give you energy to last throughout the day. For me, open with water, dates and fruit like watermelon, strawberry or melons for example. As you have been fasting you want to warm up and not go heavy."

Dani also suggested protein options for a consistent fast. He said: "Have a good portion of protein like chicken, lamb, fish and carbs like rice, air fryer potatoes and even chips. Then have greens like salad. Some days mix it up and have some dessert, you can also have some fizzy drink as you will be lacking glycogen."

Dani doesn't want to encourage people to avoid foods they enjoy, instead suggesting: "If it's food you like, have it but portion it. Islamically we should not eat to the point of being stuffed. Have a plan because this makes life easier. If you are intense in the gym then exercise post Taraweeh as you will have more energy. Also remember to rehydrate."

Finally, he advised: "If you want to work out earlier in the day then don't go crazy, you understand your body better than anyone. Your heart rate will be different so don't overdo it and go into the red zone."

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2025-03-03T09:18:27Z