5 Dietitian-Approved Tips to Help Feel Your Best While Fasting for Ramadan

Ramadan, the ninth month of the Islamic calendar, is a period of fasting, prayer, reflection and community. It is observed by Muslim people worldwide, and this year, it takes place from sundown on Sunday, March 10, through Tuesday, April 9.

For the entirety of Ramadan, those practicing are fasting from sunrise to sunset. It can be hard to adjust to this ritual, so registered dietitians Ayat Sleymann, M.S., RDN, and Samar Kullab, M.S., RDN, LDN, are educating their Instagram followers on ways to stay satiated during this period. Here are five combined tips to keep in mind.

1. Have a Hydrating Breakfast

For your suhoor (the pre-fasting meal before sunrise), Sleymann recommends a balanced breakfast with hydrating qualities. 

“When you’re fasting, you want to focus on hydration, protein and fiber, which is going to give you sustained energy throughout your day,” she explains in a recent Instagram video. “One of my favorite things to make for suhoor is a protein shake, which is going to keep you full for hours.”

Not only will it keep you satisfied for a longer period of time, but Sleymann’s Blueberry Protein Shake also will quench your thirst, thanks to the fruit and coconut water. Because water intake is also discouraged during the fasting phase, something ultra-hydrating in the morning is key.

2. Start Your Iftar with Something Light yet Satisfying

When it’s time for iftar (the fast-breaking evening meal), Kullab suggests starting lighter before approaching your full plate.

“Start your iftar meal with 1 or 3 dates and a warm soup that comforts the stomach after a long day of fasting,” she says in her recent post. “This will help replenish your body fluids and prepare your digestive system for the main meal.”

We think this Takari (Afghan Vegetable & Chickpea Soup) is a brothy and comforting bowl well-suited to keep you feeling good.

3. Balance Your Meal

Both suhoor and iftar should contain balanced ingredients to help keep you satisfied for an ample amount of time. For iftar, Kullab notes that a half a plate of veggies, a quarter-plate of protein and a quarter-plate of complex carbs with “1-2 thumbs of healthy fats” is an easy layout to help build a nourishing platter.

4. Focus on Quick, Grab-and-Go Options for Suhoor

If you’re not naturally an early riser, utilize the night before to make your breakfast ahead of time. This way, you can focus on fueling your body instead of preparing your meal. Sleymann has been sharing plenty of quick, make-ahead recipes on her page for suhoor, from tiramisu-inspired protein-packed oats to Cottage Cheese Protein Pancakes. 

If you’re looking for more make-ahead breakfasts, check out some of our favorite overnight oats recipes that are so good, they taste like dessert.

5. Don’t Restrict Yourself

Yes, you deserve dessert, and Kullab explains why you shouldn’t feel like you need to avoid it.

“Allow yourself to enjoy a dessert, but the key is to plan,” Kullab explains. “Pick one dessert you love, portion it and enjoy it slowly. Another idea is to make your own healthier dessert.”

Healthier dessert, you say? We have plenty of those! Check out our 20 Most Popular Dessert Recipes of All Time for some inspo.