Ramadan 2026: Complete Nutrition Guide for Iftar and Suhur

Ramadan is approaching. And like every year, you’re asking yourself the same question: how to fast without gaining weight, without being exhausted, and while maintaining your energy?

This guide gives you all the keys to a healthy Ramadan — whether you want to lose weight, maintain it, or simply live this blessed month well.

The Ramadan Paradox

Why Many Gain Weight

Fasting should logically lead to weight loss. Yet many gain weight. Why?

Classic mistakes:

• Iftar too heavy to “compensate”
• Excess fried foods and sweets
• Snacking between iftar and suhur
• Skipped or too light suhur
• Insufficient hydration

Ramadan Can Be Your Ally

With the right approach, Ramadan fasting becomes a powerful transformation tool:

• Natural fast: 14-16h without eating = fat-burning mode activated
• Two meals: Easier to control than three
• Spirituality: Additional motivation to take care of your body

The Perfect Iftar

The Optimal Breaking Order

The order in which you eat at iftar changes everything.

Stage 1: Traditional breaking (0-5 min)

• 2-3 dates
• 1 glass of water or milk

Stage 2: The sacred wait (5-20 min)

• Maghrib prayer
• Or simply waiting

Stage 3: The soup (20-30 min)

• Harira, chorba, or vegetable soup

Stage 4: The main course (30-45 min)

• Proteins (meat, fish, legumes)
• Vegetables
• Reasonable amount of carbohydrates

Stage 5: Dessert (optional, moderate)

• Fresh fruit preferably
• Traditional pastry in small amounts

Iftar Star Foods

Food	Benefit	Suggested Amount
Dates	Quick energy, fiber	2-3
Harira	Hydration, plant proteins	1 bowl
Eggs	Complete proteins	1-2
Avocado	Good fats, satiety	1/2
Raw vegetables	Fiber, vitamins	1 handful
Chicken/Fish	Lean proteins	100-150g

Strategic Suhur

Why Suhur is NON-NEGOTIABLE

Suhur is not optional. It’s the most important meal of Ramadan.

Without suhur:

• Hunger from 10am
• Intense fatigue
• Headaches
• Overeating at iftar

With a good suhur:

• Energy until Maghrib
• Preserved concentration
• Stable mood

The Ideal Suhur

The three pillars of suhur:

1. Proteins (long-lasting satiety)

   • Eggs, cheese, Greek yogurt

2. Fiber (slow energy release)

   • Oats, whole grain bread, fresh fruits

3. Good fats (stable energy)

   • Avocado, almonds, olive oil

Example of perfect suhur:

• 2 scrambled eggs
• 1 slice of whole grain bread + avocado
• 1 plain yogurt
• 1 banana
• Almonds (a handful)
• 2-3 glasses of water

Hydration: The Secret of Happy Fasters

Goal: 2-2.5L per night

Moment	Amount	Type
Breaking (dates)	1 glass	Water
During iftar	2 glasses	Water, soup
After tarawih	2-3 glasses	Water, light tea
Before bed	1 glass	Water
Suhur	2-3 glasses	Water

Signs of Dehydration

⚠️ During the day:

• Very dry mouth
• Headaches
• Dark urine in the evening
• Extreme fatigue
• Dizziness

Special Ramadan Weight Loss Plan

Realistic Goal

During Ramadan, aim for a loss of 0.5-1 kg per week.

Smart Deficit

Simple calculation:

• Calculate your normal needs (LOWIS does this for you)
• Reduce by 300-500 kcal
• Distribute between iftar and suhur

Physical Activity During Ramadan

When to Train

Best time: 1-2h after iftar

• Stomach not too full
• Energy available
• Ability to rehydrate after

Acceptable: Just before iftar

• If you’re used to it
• Light training only

Recommended Exercise Type

Type	Frequency	Duration
Walking	Daily	20-30 min
Light weights	2-3x/week	30-45 min
Yoga/Stretching	2-3x/week	20 min

How LOWIS Adapts to Ramadan

LOWIS understands the Ramadan context:

✅ Schedule configuration: Set iftar and suhur times ✅ Adjusted needs: AI recalculates for 2 meals ✅ Targeted hydration: Personalized reminders ✅ Adapted recipes: Suggestions for iftar and suhur

Conclusion: Your Best Ramadan

Ramadan is a unique opportunity to transform your relationship with food. It’s not a month of deprivation — it’s a month of awareness.

Keys to success:

1. Never skip suhur
2. Break fast gradually at iftar
3. Hydrate all night
4. Move after iftar
5. Listen to your body

May this blessed month be one of transformation — spiritual AND physical.

Ramadan Mubarak! 🌙

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Prepare Your Ramadan with LOWIS

Get your personalized Ramadan plan in 2 minutes. LOWIS calculates your needs, suggests adapted recipes, and accompanies you all month.

Try free for 7 days — start before Ramadan to be ready.

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Continue Reading

In the category Guides — Our complete guides

Essential guides:

• Complete smart weight loss guide — The approach that works
• Why diets fail — The science behind failure
• How to avoid weight rebound — Keep your results after Ramadan

Key factors during Ramadan:

• Sleep and weight loss — Why 7h changes everything
• Stress blocks your weight loss — Cortisol and its effects
• Menstrual cycle and weight loss — For women fasting

LOWIS technology:

• The 40+ indicators that matter — What we analyze
• How the AI coach works — The intelligence behind it
• Audio Program to reprogram your brain — Mental is 80% of success