How To Fast Healthily & Sustainably During Ramadan

Suhoor, the pre-dawn meal, lays the foundation for a successful fast. To stay energised, opt for a balanced meal with protein, complex carbohydrates and healthy fats. Muslim clinical nutritionist Angelica-Hazel Toutounji says this combination helps maintain muscle mass, slow digestion and sustain energy levels throughout the day. “A good example of this could be a mushroom and spinach frittata topped with goat’s cheese with wholegrain toast, smashed avocado and tomatoes; or cottage cheese on toast with avocado, hemp seeds and a drizzle of olive oil.” For a sweet option, nutritionist Rohini Bajekal recommends a carbohydrate- and fibre-rich dish like porridge to ensure both a slow release of energy and gut health support. “A bowl of oats with a plant-based milk like soya milk, topped with nuts, ground flaxseed and fresh fruit will set you up before the fast starts,” she says. “Add unsweetened nut butter or a handful of walnuts for extra protein and healthy fats.”

Fatigue and dehydration are among the biggest challenges during Ramadan. To combat this, both experts emphasise the importance of strategic hydration – not just drinking more water but drinking it smartly through non-fasting hours. “Aim to drink two to three litres of water spaced throughout the night and early morning,” says Rohini. “Electrolytes such as sodium, potassium and magnesium – found in mineral water, coconut water, dates, bananas and avocados – are key to staying hydrated.” Angelica also recommends incorporating high water-content foods such as cucumbers, strawberries and salad greens: “Herbal teas – especially chamomile and peppermint – are great options for the evening as they hydrate and settle the stomach.”

At iftar, the body craves replenishment. Breaking your fast with dates and water isn’t just tradition – it’s also a scientifically backed way to restore energy quickly, as both nutritionists highlight. “Dates are high in fibre and natural sugars, providing a quick energy boost,” says Angelica. “After this, focus on nutrient-dense foods such as vegetables, whole grains and protein sources like lentils, beans and lean meats.” Angelica also suggests starting with a green smoothie or soup for hydration and easy digestion before moving onto a more substantial meal. “Slow-cooked chicken and vegetable stews, steamed fish with brown rice, or a hearty lentil soup are great choices for iftar. I’m a big fan of slow cookers during Ramadan – you can put everything in early and let it cook slowly throughout the day.”

With only two meals a day, ensuring adequate nutrient intake is crucial, Angelica stresses. “Protein should be included in both suhoor and iftar to prevent muscle breakdown and to keep you feeling full. As a guideline, aim for 0.75g of protein per kilogram of body weight daily. For a 60kg woman, this equates to around 45g of protein daily, which can be achieved through lean meat, tofu, beans and lentils.” 

Caffeine withdrawal can be challenging at the start of Ramadan, so it’s best to reduce intake gradually in the weeks leading up to fasting. “I always recommend cutting back on caffeine before Ramadan to avoid withdrawal headaches,” says Angelica. “Once fasting begins, herbal teas are a great alternative.” Regarding sugar, she advises moderation rather than elimination: “Many cultures prepare special treats during Ramadan and Eid. Rather than cutting out sugar completely, focus on mindful consumption, and prioritise natural sugars from fresh fruit for added micronutrients.”

To maintain digestion while fasting, mindful eating and food choices matter. “Eating slowly, chewing food properly and avoiding distractions during meals can make a real difference,” says Angelica. “In Islam, there’s also a hadith that advises filling the stomach with one-third food, one-third water, and leaving one-third for air – a principle that helps prevent overeating and bloating.” Rohini highlights the importance of fibre for gut health: “Eating plenty of plant-based foods helps maintain a healthy gut, prevents constipation, reduces inflammation and establishes good eating habits that last beyond Ramadan.”

Structure your day to make things easier when fasting, advises Angelica. “Schedule demanding tasks for the morning when energy levels are higher. Consider flexible work hours if possible and take short naps during the day to combat fatigue.” She also suggests preparing meals in advance to reduce cooking in the evenings and making sleep a priority. “Aim for seven to eight hours, even if it means splitting it into two parts – one before suhoor and one after iftar.”

While supplements shouldn’t replace a balanced diet, certain ones may be beneficial during Ramadan. “A high-quality multivitamin at suhoor can help maintain nutrient levels,” says Angelica. “Electrolyte supplements are also useful for hydration, while vitamin D is especially important for Muslim women as they have less sun exposure. If you’re already taking vitamins, ensure you take them with food during non-fasting hours for better absorption.” 

Fasting for long hours puts stress on your body, so Ramadan isn’t the time to chase personal bests or start an intense new training routine. Instead, focus on maintaining your current strength and fitness levels with efficient, whole-body workouts, says Aadil Baksh, trainer at Ultimate Performance. “Aim for three strength training sessions a week, prioritising compound movements like squats, deadlifts, and push-ups to engage multiple muscle groups. When lifting weights, choose a lighter weight but increase reps to preserve muscle mass. If you want to incorporate cardio, choose wisely. HIIT can take its toll on the body, so opt for walking or gentle cycling instead. Listen to your body and remember that consistency is more important than intensity during Ramadan.”

Visit ANGELICAHAZEL.COM.AU, ROHINIBAJEKAL.COM & ULTIMATEPERFORMANCE.COM

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.