What is Ramadan?
Ramadan is the ninth month of the Islamic lunar calendar, observed worldwide by Muslims as a time of fasting, prayer, and reflection. It is a period of spiritual growth, self-discipline, and heightened devotion to Allah. During this month, Muslims fast from dawn (Suhoor) to sunset (Iftar), abstaining from food, drink, and other physical needs.
The fast is broken each evening with Iftar, often beginning with dates and water, and ends with Suhoor, the pre-dawn meal that sustains individuals for the day ahead.
Ramadan is also a time of community and spiritual renewal, culminating in the celebration of Eid al-Fitr.
Medication Timing
Mounjaro & Wegovy (Injectable Medications):
- These do not need to be taken with food, so they can be administered after Iftar (evening meal) or Suhoor (pre-dawn meal).
- If appetite suppression is too strong at dawn, taking the injection after sunset may be a better option.
- Staying on the current dose you are on should be fine. Higher doses could increase the risk of side effects such as nausea or low energy when fasting.
- Consistency is key – take injections on the same day and time each week.
Rybelsus (Oral Tablet):
- These should be taken before Suhoor with water, at least 30 minutes before any food or drink.
- Another option is to take the tablet after Iftar if needed.
- If fasting becomes difficult, please discuss pausing the medication during Ramadan with our team.
Hydration
Dehydration is a significant risk while fasting. To prevent this:
- Aim for at least 2–3L of water between Iftar and Suhoor.
- Consider electrolyte-rich drinks to improve hydration.
- Limit caffeine intake from tea and coffee, as it can contribute to dehydration.
Nutrition
Suhoor (Pre-Dawn Meal)
Prioritise slow-digesting, nutrient-dense foods to maintain energy levels throughout the day:
- Greek yogurt + nuts + berries
- Scrambled eggs + wholemeal toast + avocado
- Porridge + chia seeds + nut butter
- Lentil or chickpea dishes with whole grains
Iftar (Evening Meal)
Break your fast with hydrating and nutrient-rich foods. Focus on:
- Starting with dates and water, followed by a balanced meal including protein, fibre, and healthy fats.
- Lean proteins (chicken, fish, tofu, lentils) and complex carbohydrates (brown rice, quinoa, wholewheat bread) to sustain energy levels.
- Avoiding processed, high-sugar, excess salt, carb-heavy, and deep-fried foods, which can increase cravings and cause energy crashes.
- Incorporating healthy fats like olive oil, nuts, and avocado to support satiety.
- Practicing mindful eating – chew slowly, eat without distractions, and avoid overeating after Iftar to prevent discomfort, heartburn, and acid reflux.
Energy & Physical Activity
- Strength training is best after Iftar, once you have replenished your energy with a balanced meal.
- Light activities like walking or gentle stretching are fine before Iftar, but avoid strenuous exercise during fasting hours.
- Listen to your body – if you feel dizzy or weak, prioritise hydration and rest.
Managing Blood Sugar, Side Effects & Medication Adjustments
- Monitor for signs of dehydration or low energy.
- If you experience dizziness, nausea, or weakness, increase your hydration and nutrient intake.
- If appetite suppression is too strong, adjust medication timing or consult with our team for guidance.
- If fasting becomes too challenging, discuss with a health professional whether pausing or adjusting the current dose is appropriate.
Key Takeaways
- Prioritise hydration – aim for 2–3 litres between Iftar and Suhoor.
- Focus on balanced nutrition – include protein, fibre, and healthy fats for stable energy levels.
- Avoid high-sugar, deep-fried, and processed foods to prevent energy crashes.
- Adjust exercise – strength training after breaking the fast, light movement during the day.
- Monitor for dizziness, nausea, or extreme hunger – adjust medication or seek advice if needed.
- Consult with your Health Coach if you need additional support to ensure you can observe Ramadan safely while staying on track with your health goals.
By making mindful adjustments to medication timing, hydration, and nutrition, you can successfully observe Ramadan while continuing your weight loss journey in a safe and sustainable way.
If you need additional support, consult with your Health Coach to ensure you can observe Ramadan safely while staying on track with your health goals.
Ramadan Kareem✨!
رمضان كريم✨!
