How to Lose Weight in Ramadan Before Your Wedding

Are you having your wedding after the holy month of Ramadan? Then don't give in to the delicious food and sweets during Ramadan. We are here to help you stick to the perfect diet to lose weight during Ramadan. If you are still wondering how to lose weight in Ramadan, we are here to help!

It is always difficult to keep track of your diet and weight during Ramadan, but if you're having your wedding soon after the month ends, you will have to take care of what you eat and how you exercise.

To help you lose weight during Ramadan, we have some great tips to help brides-to-be keep their healthy figures during Ramadan.

Many wonder, "Does Ramadan help you lose weight?" The answer is yes—if done correctly. To lose weight Ramadan offers a natural fasting window that can help you lose fat, reduce bloating, and improve metabolism. However, poor food choices at Iftar and Suhoor can lead to weight gain instead of weight loss.

Here are some easy and simple tips to help you deal with Ramadan and weight loss.

For more Ramadan tips and trends click here!

What to Eat in Ramadan for Weight Loss?

The key to losing weight in Ramadan is eating a high-protein, fiber-rich Suhoor that keeps you full for longer.

Ideal Suhoor Options:

Protein-rich foods: Eggs, Greek yogurt, cottage cheese
Complex carbs: Oatmeal, whole wheat bread, quinoa
Healthy fats: Avocados, nuts, chia seeds
Hydrating foods: Cucumbers, watermelon, coconut water

Avoid: Sugary cereals, white bread, processed juices, salty foods

See: Your Guide To a Healthy Suhoor During Ramadan

What to Eat in Iftar for Weight Loss

Break your fast the right way to avoid overeating later.

Best Iftar Choices:

Start with: 2-3 dates + water
Protein source: Grilled chicken, fish, lean meat
Healthy carbs: Brown rice, whole wheat pasta, lentils
Vegetables: Salads, grilled veggies, soups

Avoid: Fried foods, heavy desserts, sugary drinks

How to Exercise During Ramadan for Fat Loss?

Another way to how to lose weight in Ramadan is to workout right!

Best time to work out:

Before Iftar: Light cardio or strength training (fat-burning mode)
After Iftar: Strength training + moderate-intensity cardio
Before Suhoor: Gentle stretching or yoga

Avoid intense workouts during fasting hours to prevent dehydration.

See: Exercise Tips During Ramadan For The Bride

Common Mistakes That Prevent Weight Loss in Ramadan

Another thing about Ramadan and weight loss is that people tend to make many mistakes that prevent them from losing weight, here are some of them:

Overeating at Iftar – Break your fast with healthy portions.
Too many fried foods and sweets – Stick to grilled and baked options.
Skipping Suhoor – Leads to overeating later.
Not drinking enough water – Dehydration slows metabolism.
No exercise – Even light movement helps burn fat.

Suggested Meal Plan

Day	Suhoor (Pre-Dawn Meal)	Iftar (Fast-Breaking Meal)	Dinner (Post-Iftar Meal)
Day 1	Oatmeal with almonds + Greek yogurt	2 dates + lentil soup + grilled chicken	Mixed salad + quinoa + grilled veggies
Day 2	Scrambled eggs + whole wheat toast + cucumber	2 dates + vegetable soup + grilled salmon	Brown rice + sautéed spinach + chickpeas
Day 3	Chia pudding with berries + walnuts	2 dates + chicken broth soup + baked fish	Stir-fried vegetables + hummus + whole-grain crackers
Day 4	Avocado toast + boiled eggs	2 dates + beef stew + side of roasted carrots	Whole wheat couscous + yogurt dressing + cucumber salad
Day 5	Peanut butter & banana on whole wheat toast	2 dates + mushroom soup + grilled shrimp	Steamed broccoli + brown rice + grilled chicken
Day 6	Cottage cheese + whole wheat crackers	2 dates + lentil soup + beef kebabs	Roasted sweet potatoes + a side of hummus
Day 7	Greek yogurt + granola + almonds	2 dates + mixed salad + grilled turkey breast	Stir-fried tofu + bell peppers + brown rice
Day 8	Oatmeal with honey + chia seeds	2 dates + tomato soup + roasted chicken	Roasted eggplant + hummus + quinoa salad
Day 9	Scrambled eggs + whole wheat toast + olives	2 dates + vegetable soup + grilled fish	Chickpea stew + whole wheat pita
Day 10	Smoothie (banana, almond milk, chia seeds)	2 dates + baked lamb + sautéed spinach	Mixed greens + lentil salad + whole-grain bread
Day 11	Greek yogurt + flaxseeds + blueberries	2 dates + chickpea soup + baked salmon	Roasted cauliflower + grilled turkey
Day 12	Peanut butter & banana on brown bread	2 dates + lentil soup + grilled shrimp	Side of hummus + quinoa salad
Day 13	Scrambled eggs + whole wheat toast	2 dates + vegetable soup + grilled beef	Steamed broccoli + brown rice + baked fish
Day 14	Avocado toast + cottage cheese	2 dates + chicken broth soup + roasted vegetables	Chickpea Curry + whole wheat rice
Day 15	Chia pudding with walnuts + honey	2 dates + grilled fish + mixed greens	Whole wheat pasta with tomato sauce
Day 16	Greek yogurt + almonds + flaxseeds	2 dates + vegetable soup + roasted lamb	Brown rice + cucumber salad
Day 17	Peanut butter toast + banana	2 dates + lentil soup + grilled chicken	Roasted eggplant + chickpea dip
Day 18	Cottage cheese + whole wheat crackers	2 dates + mushroom soup + grilled turkey	Brown rice + steamed carrots
Day 19	Oatmeal with honey + chia seeds	2 dates + mixed salad + roasted fish	Stir-fried tofu + bell peppers
Day 20	Scrambled eggs + whole wheat toast	2 dates + tomato soup + baked chicken	Lentil curry + whole wheat rice
Day 21	Avocado toast + Greek yogurt	2 dates + grilled salmon + quinoa	Steamed broccoli + beef kebabs
Day 22	Smoothie (banana, almond milk, chia)	2 dates + lentil soup + grilled shrimp	Roasted chickpeas + mixed greens
Day 23	Scrambled eggs + whole wheat toast	2 dates + chickpea soup + baked fish	Grilled veggies + hummus
Day 24	Peanut butter & banana on whole wheat toast	2 dates + mushroom soup + grilled chicken	Whole wheat pasta + tomato sauce
Day 25	Greek yogurt + flaxseeds + walnuts	2 dates + mixed salad + roasted lamb	Quinoa salad + cucumber slices
Day 26	Cottage cheese + whole wheat crackers	2 dates + tomato soup + baked turkey	Brown rice + roasted cauliflower
Day 27	Oatmeal with almonds + honey	2 dates + lentil soup + grilled shrimp	Mixed greens + chickpea dip
Day 28	Chia pudding with walnuts + honey	2 dates + grilled fish + mixed greens	Roasted sweet potatoes + hummus
Day 29	Scrambled eggs + whole wheat toast	2 dates + vegetable soup + grilled beef	Whole wheat couscous + yogurt dressing
Day 30	Avocado toast + Greek yogurt	2 dates + baked chicken + steamed veggies	Roasted chickpeas + mixed greens

Frequently Asked Questions

Can you lose 10kg in Ramadan?

Yes! With a calorie deficit, balanced diet, and regular exercise, you can lose 5-10kg in a month. The key is to control portion sizes and avoid binge eating at Iftar. Staying hydrated and getting enough sleep also play a crucial role in weight loss.

What’s the best way to lose weight in Ramadan?

Eat high-protein, fiber-rich meals, drink plenty of water, and do light workouts before Iftar. Avoid processed foods and opt for natural, whole foods to keep you full longer. Incorporating short walks after Iftar can also help boost metabolism and aid digestion.

What foods should I avoid to lose weight in Ramadan?

Fried foods, excessive sweets, white bread, and sugary drinks. These foods are high in empty calories and can cause weight gain instead of loss. Grilled, baked, or steamed options can help maintain a healthier diet.

Does Ramadan fasting help you lose weight?

Yes, if you avoid overeating at Iftar and stay active. Fasting naturally reduces your eating window, making it easier to control calorie intake. However, mindful eating and balanced meals are essential to achieving sustainable weight loss.