5 essential tips for a healthy and balanced Ramadan

By Ahmet Taş | Wise News Press

ISTANBUL, TURKIYE — Expert Dietitian Nihan Yakut from Memorial Bahçelievler Hospital has outlined five essential strategies to navigate the physiological challenges of Ramadan, emphasizing that a structured nutrition plan is the key to maintaining metabolic health during the fasting month.

Ramadan is a period of significant shifts in eating habits, sleep cycles, and physical activity levels. While fasting can improve certain metabolic markers, Yakut warns that common pitfalls—such as excessive caloric intake during iftar, insufficient hydration, and poor sleep—can reverse these benefits. She further notes that individuals with chronic conditions, such as insulin-dependent diabetes, kidney disease, or heart failure, must consult their physicians before participating in the fast.

Managing Blood Sugar and Preventing Muscle Loss

The primary challenge during Ramadan is managing the body's response to long hours of starvation followed by sudden intake. Yakut explains that rapid-digestion carbohydrates, such as syrupy desserts, white bread, and pasta, cause sharp spikes in blood sugar at iftar. "These spikes are often followed by a crash, leading to early hunger, sugar cravings, and post-meal fatigue," she stated. To counter this, she recommends a balance of low-to-medium glycemic index foods, fiber, and protein for sustained energy.

Preserving muscle mass is another critical goal. During long fasting intervals, the distribution of protein intake becomes vital. Yakut advises incorporating high-quality proteins—such as eggs, yogurt, kefir, cheese, fish, chicken, and legumes—into both sahur and iftar. Current scientific reviews suggest that appropriate macronutrient distribution is highly effective in maintaining body composition and preventing the loss of lean muscle volume.

The Hydration Strategy: Total Daily Goals

Hydration is often the most neglected aspect of fasting, especially in warmer climates. Yakut stresses that the interval between iftar and sahur should be viewed as a window to meet a "total hydration goal." The ideal target is 30–35 ml of water per kilogram of body weight. For instance, an individual weighing 50 kg should consume at least 1.5 liters of water.

Inadequate water consumption can lead to immediate side effects, including debilitating headaches, constipation, difficulty focusing, and a significantly slowed metabolism. Yakut recommends a gradual approach to fluid intake: starting with 1–2 glasses at iftar, followed by consistent consumption throughout the evening, and concluding with 2–3 glasses at sahur to prepare the body for the coming day.

Supporting the Circadian Rhythm and Sleep

The shift in lifestyle behaviors during Ramadan can disrupt the body's internal clock. Yakut pointed out that eating heavy meals late at night can trigger reflux and severely degrade sleep quality. She warns against two common but harmful behaviors: staying awake until sahur or skipping sahur entirely to gain more sleep. Both practices place undue stress on the nervous system and metabolic rate.

To combat common complaints like constipation and reflux, Yakut suggests increasing fiber intake through vegetables and whole grains, dividing the iftar meal into stages, and finishing all food intake at least 2–3 hours before sleep. For those suffering from caffeine-withdrawal headaches, she advises a gradual reduction of coffee and tea intake and a strict adherence to the sahur meal.

The "Three-Step" Iftar: A Metabolic Relief

Perhaps the most frequent error during Ramadan is the "binge-opening" of the fast. Eating too quickly exhausts the stomach and delays the brain’s satiety signals. Yakut proposes a three-step method for a balanced iftar:

• Step 1 (0–10 mins): Open with 1–2 glasses of water and 1–2 dates (or a portion of fruit) to provide immediate glucose and fiber.

• Step 2 (10–20 mins): Take a 10–15 minute break. Yakut notes that this interval, often used for prayer or a short walk, allows satiety signals to reach the brain.

• Step 3 (Main Meal): Apply the "Plate Model." Half the plate should consist of salads or boiled vegetables, one-quarter protein (fish, poultry, meat, or legumes), and one-quarter whole grains (bulgur or whole wheat products).

If dessert is to be consumed, Yakut recommends choosing milk-based or fruit options in small portions, preferably 1–2 hours after the main meal, to avoid an overwhelming energy load on the liver and digestive tract.

Sahur: The Foundation of Daily Energy

Skipping sahur is a major contributor to daytime exhaustion and overeating at iftar. A sahur meal consisting of fiber, protein, and healthy fats provides the longest duration of satiety. Yakut provided several examples of balanced sahur meals:

• A combination of eggs, yogurt, whole grain bread, and fresh vegetables like cucumber and tomatoes.

• Oatmeal prepared with milk or yogurt, enriched with chia or flax seeds and raw nuts like walnuts or almonds.

• A legume-based salad paired with ayran or yogurt for those seeking a non-traditional breakfast.

She strictly warns against sahur choices that are excessively salty (pickled products, salty cheeses), highly spicy, or fried, as these significantly increase thirst during the day. Similarly, sugary pastries should be avoided as they lead to rapid hunger.

Maintaining Physical Activity

Exercise should not be abandoned during Ramadan; instead, it requires careful timing. Yakut suggests that light-to-moderate activities, such as walking or stretching, can be performed during the day or shortly before iftar. However, more intensive training should be reserved for 1–2 hours after iftar, once the body has received sufficient energy and fluids. For athletes, the balance between load and recovery becomes extremely sensitive, and Yakut recommends a reduction in intensity coupled with a rigorous hydration plan to maintain performance.

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