What I Learned About Ramadan
- 5 minutes ago
- 4 min read
Over the past few weeks I found myself asking a lot of questions about Ramadan.
Not in an academic way, and not as someone trying to analyse it from the outside. More out of curiosity really. I spoke to friends, family members, clients, people at the gym basically anyone I knew who was actively observing Ramadan this year.
As a nutritionist, fasting for an entire month naturally grabs my attention. But Ramadan is much deeper than that. For Muslims around the world, Ramadan is a sacred month of fasting, reflection, discipline and spiritual connection. From sunrise until sunset, food and drink are avoided, but the intention behind it is far greater than simply not eating. It’s about patience, self-control, gratitude and reconnecting with faith.
In many ways, it’s a reset not just physically, but mentally and spiritually as well.
So I started asking people a simple question:
“How are you actually finding Ramadan this year?”
And the answers were interesting.
A few people said they felt great. But quite a few others admitted something I didn’t expect.
They were struggling.
Some mentioned low energy. Others said they were irritable or mentally drained. A couple of people even said something that really surprised me:
“I think I’m putting on weight during Ramadan.”
Now that caught my attention straight away because on the surface it doesn’t make much sense. How does someone gain weight during a month where they’re fasting every day?
But after a few more conversations, things started to become clearer.
It wasn’t the fasting that was the issue.
It was what was happening when the fast was broken.
What I Started Noticing
Many people break their fast in the evening with what’s known as iftar — the meal that comes after sunset.
Traditionally this often begins with dates and water, which actually makes a lot of sense nutritionally. But what many people described to me afterwards sounded a bit different.
Pakoras.
Fried snacks.
Naan breads.
Chicken and chips.
Milkshakes.
And sometimes all in the same sitting. No I completely understand the temptation. If you haven’t eaten all day, of course you’re hungry. Your body wants energy quickly.
But here’s the thing.
After fasting all day, your body is actually in quite a sensitive state metabolically. Your blood sugar has stabilised, your insulin levels are low, and your body is ready to absorb nutrients.
When the first thing it receives is a large amount of fried food and refined carbohydrates, the body reacts quickly.
Blood sugar shoots up.
Insulin spikes.
Energy rises rapidly.
And then… it crashes.
That spike and crash cycle is something I see all the time with clients who rely heavily on sugary snacks and refined carbs throughout the day. During Ramadan, that effect can become even more noticeable because the body has been fasting for so long beforehand.
That crash can show up as fatigue, brain fog, irritability or strong cravings later in the evening.
Which often leads to more eating.
And slowly, without realising it, some people actually consume more calories during Ramadan than they normally would.
That’s how weight gain can happen during a fasting month.
The Mindset Side of Ramadan
Something else kept coming up in my conversations as well.
Mindset.
A few people admitted they were counting down the hours until sunset. Others mentioned things like struggling with smoking, feeling irritable, or finding it harder than usual to stay patient during the day.
Now this is where nutrition and mindset overlap in a really interesting way.
Ramadan is meant to strengthen discipline and reflection. But if your body is constantly experiencing big blood sugar spikes and crashes in the evening, it becomes harder for the mind to stay balanced too.
Low energy affects mood.
Poor food choices affect concentration.
And suddenly the whole experience can feel more difficult than it needs to be.
The discipline may be there, but the body isn’t being supported properly.
What a More Balanced Ramadan Could Look Like
The good news is that Ramadan can actually be incredibly beneficial when the nutrition side is approached with a bit more balance.
Let’s start with the pre-dawn meal, known as suhoor.
This meal is important because it fuels you for the entire day ahead. Ideally it should include foods that release energy slowly.
Something like eggs, Greek yoghurt or another protein source, paired with oats or wholegrain toast, some fruit, maybe a handful of nuts and plenty of water.
Protein, fibre and healthy fats all slow digestion, which helps keep energy levels steadier throughout the day.
Then comes iftar — the moment everyone is waiting for.
Breaking the fast gently is key here. Dates and water are actually a great place to start because they provide a small amount of natural sugar to lift blood sugar gradually.
After that, the body tends to respond much better to something nourishing rather than overwhelming.
A warm soup, grilled chicken or fish, vegetables and a moderate portion of rice or potatoes can go a long way. The aim isn’t to avoid enjoyable food altogether, Ramadan is also about community and sharing meals but keeping things balanced helps the body recover from the fast rather than shocking it.
Later in the evening, if someone is still hungry, something light like yoghurt, fruit or a small protein snack can be a better option than another heavy meal.
When Ramadan Becomes a Reset
When Ramadan is approached in this way, something interesting happens.
Energy tends to become more stable.
Sleep often improves.
Cravings reduce.
And many people find their body composition improves as well.
In other words, the fasting begins to work with the body rather than against it.
Which, when you think about it, aligns perfectly with the spirit of Ramadan itself.
Discipline.
Reflection.
Balance.
My Final Reflection
One thing became clear to me from all the conversations I had.
Most people aren’t struggling because Ramadan is inherently difficult.
They’re struggling because modern eating habits sometimes creep into a practice that was originally built around simplicity and balance.
Fasting itself is powerful.
But what happens when the fast ends matters just as much.
Ramadan isn’t simply about avoiding food during the day. It’s about intention, self-control and reconnecting with what really matters.
And when the body is nourished properly alongside that intention, the experience can become something far more powerful physically, mentally and spiritually.
Wishing everyone observing Ramadan strength, reflection and good health.
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