Ramadan Diet Plan for Weight Loss

Looking to shed those extra pounds before Ramadan? You’ve come to the right place!

For many of us, the idea of engaging in a diet plan and sticking to strict food routines during Ramadan is nearly impossible! With the aroma of freshly cooked pakoras, samosas, and other delicious iftaar items wafting up the nose, how do you even begin to think about eating a salad or consuming diet food?

Our Ramadan diet plan for weight loss involves an intermittent fasting routine for rapid and healthy weight loss. However, your dream body has been put on hold for too long now and cannot wait any longer either.

So, if you are eager to lose 7 to 8 Kg of weight before Ramadan but dieting during the holy month isn’t an option then this diet plan is the solution you need!

Get ready to witness visible results as you shed the extra pounds before Ramadan!

Pro Tip

How To Lose 8 KG Weight In A Month? This might be frustrating for some people as how to achieve it As important as losing weight may be to you, your overall health is more important. Hence, if you possess any sort of medical history, be it blood pressure or diabetes problems, etc., we recommend not following this weight loss diet plan.

Randomly adopting general diet plans can be a risky business for people with a medical history. However, don’t lose heart. You can still achieve your ideal weight by consulting dietitians and specialists who will craft a personalized plan for you!

For those who can follow through with this diet plan, remember that all your efforts will only be fruitful if you don’t bounce back to where you started. Ramadan can be a tempting time food-wise. Therefore, you must preserve it in the face of your desires. Weight loss in Ramadan may be difficult, but you can definitely maintain what you’ve achieved so far with our given;

Ramadan Diet Plan for Weight Loss

So, whenever those fried items beckon you too much, remember your diet efforts before Ramadan and turn your head the other way!

The Diet Plan You Need

Our 30-day Ramadan diet plan for weight loss is designed specifically for people who find it challenging to stick to a diet routine during Ramadan. The diet plan lays out the eating schedule, food options, as well as portion sizes for you. All you need to do is tap into your determination and follow the diet plan with dedication!

Pre Breakfast

This meal of the day, as the name specifies, is supposed to be had before your actual breakfast.  It is a warm-up routine for your stomach to prepare it for the diet it will consume throughout the day. Specifically, the pre-breakfast is to resolve any constipation in the stomach.

Take a glass of lukewarm water and add 2 tablespoons of Ispaghol to it. No need to let it sit, simply add the Ispaghol to the water, mix it, and drink the liquid. Make sure to drink another glass of water over this Ispaghol mixture.

Breakfast (noon)

At 12 O’Clock, noon, you should have your breakfast. Although, the breakfast timings can be flexible. So, if you prefer to have it at 11:00 AM, you can. The goal is to be consistent with whichever breakfast time you choose.

There are a couple of breakfast options you can choose from for your first meal of the day.

1.    Daliya (Porridge)

Prepare your serving of porridge or daliya by cooking four tablespoons of Jai (oats) in water. As the porridge cooks, add 200 ml or ¾ cups of low-fat milk and stevia to it. Once it is cooked, eat it fresh and hot along with a handful of mixed nuts!

Often people are concerned about the side effects of stevia in their food. This concern usually grows from the misconception that stevia is aspartame which is thought to cause cancer.

Although aspartame is associated with memory loss, there is no solid evidence linking it to cancer. More importantly, rest assured that stevia is not an aspartame so you have no side effects to worry about!

2.    Half a Bread and Egg (Adhi Roti & Anda)

If porridge isn’t for your taste buds, perhaps you’ll enjoy a delicious egg with homemade bread (ghar ki roti).

For this nutritious breakfast, you are supposed to eat half a homemade roti (bread) with 1 egg. The bread (roti) can be made from multigrain flour, oats, rice, wheat, or barley. However, if you’re eating rice roti, it is preferred that the bread be made from brown rice instead of white for added nutritional benefits. However, individuals with a gluten allergy can consume roti made from white rice.

Next, prepare 1 egg loaded with vegetables to go with your half a piece of homemade roti. Cook the egg with all your favorite vegetables. You can add capsicum, onions, tomatoes, iceberg lettuce, and any other vegetable you like!

3.    Bran Bread with Kebab

Your final option, should nothing else please you, is the very delicious and homey meal of every household: bran bread with homemade kebabs.

Simply take a single slice of bran bread and eat it with 2 homemade kebabs. The kebabs can be made from chicken, mutton, or beef, there is no restriction over there. However, you must ensure that the kebab size is no bigger than the size of your palm. Top off this scrumptious breakfast with a handful of mixed nuts!

You must be wondering about the most essential breakfast component, tea of course! Ideally, you should consume your morning tea 30 minutes after breakfast. However, in case your tea cravings are particularly impatient, you can have it alongside your breakfast. Make sure that you’re using a very limited amount of milk in your tea.

Milk, as many benefits as it may have, isn’t always your best friend. Especially not when you’re pursuing your goal of an average weight loss during Ramadan of 7 to 8 Kg. You can have the perfect diet with portioned meals, however, it all goes down the drain with your daily dosage of 4 to 5 cups of milk tea (doodh patti)!

Think of it this way, a newborn child is able to survive a whole year on just milk. That is how many calories it contains!

So, you’re probably consuming a thousand calories or more with just your constant tea-drinking habit. It is very likely that the weight loss solution for many of us is simply reducing the amount of tea we drink with milk!

The Much Awaited Lunch (3:30 to 4 O’Clock)

Your lunch window is around 3:30 to 4 PM. Unlike the breakfast buffet, lunch options are limited. That is, there is only one option: raw vegetables salad.

The good news is that you can add as many of your favorite vegetables as you like! Make it as delicious and crunchy as possible with onions, cucumbers, carrots, tomatoes, lettuce and iceberg leaves,  beetroot, radish, and any other vegetable you fancy.

Along with the salad, you can take any 2 fruits of your choice. Whichever seasonal fruit is available at the time, from pomegranate and guava to apples and oranges, you can pick any two fruits you like. However, it is best to avoid bananas. Although, in case you desire one, eat one banana in place of 2 fruits. Similarly, if you want to eat a papaya, eat only as much as you can fit in a cup.

The First Dose Of Green Tea

At about 6:30 in the evening, you need to drink your first cup of green tea.

Prepare the green tea as you normally would. Once it is made, add one inch of cinnamon (daar cheeni) and a pinch of fennel seeds (sonf) to it. Let it sit for 2 to 3 minutes before you drink it.

Dinner Time (7:30 PM)

For dinner, you have three options to choose from: another raw vegetable salad, homemade roti (half), or 20 teaspoons of rice.

The roti can be paired with half a cup of any stew (salan) of your choice except for potatoes (aaloo) and legumes (daal). For 20 teaspoons of rice, you can consume any rice dish, from biryani and pulao to simple white rice. However, the beef or chicken that you eat with the rice should be no more than the quantity of half a cup.

The Second Dose of Green Tea

Finally, the diet plan of the day ends with the second dose of green tea which you will drink an hour after your dinner. For the second dose, add a pinch of cumin (zeera), preferably white cumin, to the green tea before drinking it.

Hydrate & Exercise!

The best way to increase the efficiency and effectiveness of this diet plan is to complement it with a lot of water and sufficient exercise. For a more robust Ramadan diet plan to lose 10 Kg, follow the workout routine created by Sir Zohaib twice a day along with Ayesha Nasir diet plan outlined above.

Final Tips!

To fully reap the benefits of this diet plan, make sure that the meals you prepare use a limited amount of oil. Our homemade meals are often cooked in excessive quantities of oil which drains them of their nutritional value.

Lastly, if the diet plan induces weakness in your body, you can drink 1 to 2 glasses of lemonade (limo pani) to overcome it. Make sure to substitute the sugar in your lemonade with a tablespoon of honey and only drink this in case of weakness.