Written by Pliro
May 2, 2019 Last updated: May 3, 2019

Ramadan will start soon and we known how difficult this month can be for some people. For many years, the scientific community studied the effects of fasting and you’ll be happy to know that unless you have some underlying condition or are a pregnant, the type of fasting associated with Ramadan is completely safe.

This doesn’t mean fasting has no consequences over your body and mind. People can experience frequent headaches, increased irritability, sleep deprivation, low energy, weight loss or gain, mild dehydration and difficulty concentrating.

There are a few things you can do to transition into Ramadan in a smooth and healthy way, ameliorating most negative effects.

Plan your meals

Gaining or losing weight during Ramadan is very common. Most people tends to overeat because of the intense hunger they feel at the end of the day and the short window of time to eat. Also, high-fat foods becomes very popular during this period.

Weight loss is less common but it is also a consequence of the sudden change of your eating schedule. The best way to prevent this is by creating a new and well-planned eating schedule where each meal is carefully planned. We strongly recommend you to use this time to introduce some or more healthy food into your diet, this way you’ll be nourished and won’t have to think about what to cook for tomorrow.

Enduring busy lifestyles, preparing healthy meals can prove to be a rather cumbersome task especially owing to the fact that finding the right ingredients can also be difficult sometimes. For this purpose we have Protein Factor which is an Islamabad based food company that specialises in providing healthy, low-calorie high-protein fitness food options for takeaway and delivery. Mr. Ather Waseem set out on his local quest for bringing about a healthy-food revolution with a goal in mind to deliver the healthiest food options in town. They can be contacted directly via their Instagram account.

Moreover, we’ve already created a short list of tips that will help you with the schedule.

Check with your doctor

As we mentioned, Ramadan is mostly safe, but if you are diabetic, pregnant or suffer from some medical condition, then you should pay a visit to your doctor to check if any precautions should be taken in order to protect your health.

Train yourself with caloric restriction

The initial cravings are certainly an uncomfortable part of fasting and there’s really no way to avoid them entirely, but reducing the size and frequency of your meals gradually a few weeks prior to Ramadan is an excellent way to make the transition easier.

No nicotine or caffeine

Smoking and drinking coffee are usually among the first vices abandoned during Ramadan. People with these habits will experience a phenomenon known as withdrawal, which is characterized by frequent headaches, irritability and fatigue.

Overeating or experiencing strong food cravings is also common in people who just quitted a substance habit, so to prevent that uncomfortable experience during Ramadan we recommend quitting coffee and smoking a few weeks before, that way you won’t have to face both cravings and fasting.


During Ramadan is dangerous to exercise too intensely. Fasting will make more difficult for you to build muscle, maintaining your weight and recover after a workout session, therefore, you’ll have to adjust your routine by reducing its difficulty. Run for less time, lift less weight, etc.

Finding a new routine may take you some time, so is best to start before Ramadan. There are a few other considerations that come with exercising while fasting, we’ve already created a short article that will help you with them, you’ll find it here.

Eat your breakfast earlier

Your eating hours will change drastically when Ramadan starts, we highly recommend having breakfast at sahar from now to get used to waking up and making your meals early.

Cut snacks out of your diet now:

A lot of people don’t know it but quitting snacks can be as difficult as quitting smoking, that is why we recommend stopping now. Having only 3 meals each day is a good way to prepare your body for Ramadan cravings.

Regulate your sleep:

Most people find it difficult getting up too early in the morning, but humans only need 7 to 8 hours of sleep, so making mornings easier is mostly a matter of planning. During the few weeks before Ramadan you should be preparing by going to bed earlier (never after 11) and taking naps during the afternoon if possible.

If naps aren’t an option, you should go to bed even earlier.

With these basic preparations you’ll be ready to face most of the challenges Ramadan has in store for your body.

This post is sponsored by Protein Factor