Best Ramzaan Weightloss Diet Plan
🌙 RAMADAN BALANCED Weightloss DIET PLAN
🌅 WAKE UP – 4:30 AM
500–700 ml normal water
(Optional) 5 soaked almonds
1 glass Slim tea + Slim Trim tablet
🍽 SEHRI (5:00 AM)
✅ Option 1
2 boiled eggs
1 multigrain roti OR 1 bowl oats
1 small bowl curd/ Yogurt
1–2 dates
✅ Option 2
Protein shake
Add 1 bowl oats or chia seeds
4–5 almonds
✅ Option 3 (Vegetarian)
70–100g paneer bhurji
1 multigrain roti
1 fruit (banana/apple)
💧 1–2 glass water before Fajr
👉 Target: Minimum 20gm protein
🚶 MORNING ACTIVITY
✔ Only light walk 10–15 min
❌ No jogging / No heavy workout
(Heavy workout only after Iftar)
🌇 IFTAR – (Maghrib Time)
🎯 Goal: Gentle rehydration
1–2 dates or Hunger bar
1 glass water OR coconut water
Fruit bowl (papaya / apple / watermelon)
❌ No fried pakoda/samosa daily
❌ No sugary sharbat
Wait 10–15 minutes before dinner.
🍛 DINNER (1 hour after Iftar)
✅ Balanced Plate Rule:
1 bowl dal OR grilled chicken OR paneer
1 bowl sabzi
1 chapati OR small portion rice (not both)
Alternate Light Option:
B) Vegetable khichdi + curd
C) Mix veg dalia / upma + paneer
👉 Protein compulsory at dinner.
🌙 POST-DINNER (If Needed)
Warm milk OR chamomile tea
💧 HYDRATION RULE
From Maghrib to Sehri:
2.5 – 3 litres total water
1 coconut water optional
🚫 STRICTLY AVOID
❌ Fried food daily
❌ Excess sweets
❌ Sugary drinks
❌ Overeating at Iftar
❌ Tea/Coffee excess
🎯 Fat Loss Tips During Ramadan
Keep portion control
Don’t eat rice + roti together
Protein every meal
Walk after dinner 10–15 min
