How to lose weight and stay healthy while fasting during Ramadan 2026

Ramadan 2026 has officially begun this Wednesday, February 18, and for many in London, it is a time of spiritual reflection and community. However, it is also a unique opportunity to reset your physical health. If your goal is to lose weight or simply maintain a high level of Health & Wellbeing during the holy month, success lies in your choices between iftar and sahur.

Focus on slow-release energy at sahur

The pre-dawn meal, or sahur, is the most important meal for maintaining energy levels. To avoid hunger pangs and stay productive at your Business or workplace, focus on complex carbohydrates and high-fiber foods.

Instead of sugary cereals, opt for oats, wholegrain breads, or a traditional Turkish Bakery product like whole-wheat pide. Adding protein-rich foods like eggs, yogurt, or a piece of low-fat white cheese will keep you full for longer. In boroughs like Enfield and Haringey, you can easily find fresh, high-quality ingredients at local Turkish markets to make your sahur both healthy and delicious.

Breaking your fast without overindulging

When the sunset call to prayer sounds across London, the temptation is to reach for fried appetizers and heavy syrups. However, the best way to lose weight is to break your fast the Prophetic way: with water and a few dates. This provides an immediate burst of natural energy and hydration without the "sugar crash" later.

For your main iftar meal, prioritize lean proteins and vegetables. A bowl of lentil soup (mercimek çorbası) is an excellent starter as it hydrates and prepares your stomach for heavier foods. If you are dining out at a Restaurant in Hackney or Waltham Forest, look for grilled meats like shish kebab instead of fried options, and try to fill half your plate with salad.

Hydration and movement in the London winter

Since Ramadan 2026 falls during the cooler months, you might not feel as thirsty, but staying hydrated is still critical. Aim to drink at least 8–10 glasses of water between iftar and sahur. Avoid excessive tea or coffee, as these are diuretics and can lead to dehydration during the day.

Don't stop moving! While high-intensity workouts might be difficult while fasting, a brisk 30-minute walk around your local park in Barnet or Redbridge about an hour before iftar can boost your metabolism. Many community members also find that the physical movements of Tarawih prayers provide a gentle, consistent way to stay active throughout the month.

Making healthy habits stick

Ramadan is a marathon, not a sprint. By making small, mindful changes to your Food intake and prioritizing rest, you can emerge from the month feeling lighter and more energized. Remember to listen to your body—if you feel dizzy or unwell, it is important to consult a professional at a local Medical Centre.