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How to lose weight with Fasting in Ramadan

  Fasting can be a powerful tool for weight loss because it simplifies the "calories in vs. calories out" equation while giving your insulin levels a chance to drop, which makes it easier for your body to access stored fat. ​Think of it as giving your digestive system a much-needed lunch break so your body can focus on "spring cleaning." Here is a breakdown of how to get started safely and effectively. ​1. Choose Your Method ​There isn't a "best" version—only the one you can stick to without wanting to bite your arm off by noon. ​ 16/8 Method (Leangains): You fast for 16 hours and eat during an 8-hour window (e.g., 12 PM to 8 PM). This is the most popular "entry-level" approach. ​ One Meal a Day (OMAD): A more advanced 23:1 split. You eat all your daily calories in one sitting. ​ 5:2 Diet: You eat normally for 5 days a week and restrict calories to about 500–600 on the other 2 days. ​ Alternate Day Fasting (ADF): You fast ...
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How to lose weight with Fasting in Ramadan


 

Fasting can be a powerful tool for weight loss because it simplifies the "calories in vs. calories out" equation while giving your insulin levels a chance to drop, which makes it easier for your body to access stored fat.

​Think of it as giving your digestive system a much-needed lunch break so your body can focus on "spring cleaning." Here is a breakdown of how to get started safely and effectively.

​1. Choose Your Method

​There isn't a "best" version—only the one you can stick to without wanting to bite your arm off by noon.

  • ​16/8 Method (Leangains): You fast for 16 hours and eat during an 8-hour window (e.g., 12 PM to 8 PM). This is the most popular "entry-level" approach.

  • ​One Meal a Day (OMAD): A more advanced 23:1 split. You eat all your daily calories in one sitting.
  • ​5:2 Diet: You eat normally for 5 days a week and restrict calories to about 500–600 on the other 2 days.

  • ​Alternate Day Fasting (ADF): You fast every other day.

​2. Master the "Fast" State

​To keep your body in a fat-burning state, you need to avoid triggering an insulin response during your fasting window.

  • ​Stick to "Black" Beverages: Water, black coffee, and plain green or black tea are your best friends.
  • ​No "Sneaky" Calories: Even a splash of cream or a "sugar-free" energy drink can spike insulin or reset your fast in some people.
  • ​Stay Hydrated: Often, when you feel hungry, you're actually just thirsty. Add a pinch of sea salt to your water if you feel lightheaded.

​3. Don't Waste the "Feast" Window

​The biggest mistake people make is thinking fasting is a "get out of jail free" card for a buffet.

  • ​Focus on Protein & Fiber: These keep you full longer and prevent the "hangry" crash before your next fast.
  • ​Avoid the Sugar Spike: Breaking a fast with high-sugar foods can cause a massive insulin spike, leading to lethargy and intense cravings later.
  • ​Watch Your Volume: You still need a caloric deficit to lose weight. If you eat 3,000 calories of pizza in your 8-hour window, the scale won't budge.

​4. Listen to Your Body

​Fasting should feel like a challenge, not a medical emergency.

​Important Note: If you experience extreme dizziness, heart palpitations, or fainting, stop immediately. Fasting is generally not recommended for those with a history of eating disorders, people who are pregnant, or those with Type 1 diabetes without strict medical supervision.


​Comparison of Fasting Schedules





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