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Fasting during Ramadan means abstinence from all food or drink (including water), from dawn to sunset. Your metabolism will adapt to these new eating patterns over the course of the month, so, as such, it’s important to stay consistent by eating and drinking at both suhur (the meal period before sunrise) and iftar (the meal period after sunset), and by keeping a close eye on your water consumption. But observing Ramadan doesn’t have to derail your progress with Calibrate. We’re sharing some tips to help you navigate the food pillar during this holy month. Let’s dig in:

  • Don’t skip suhur. Whatever you do, don’t think of Ramadan as a diet. Passing on the pre-fast meal won’t actually accelerate your weight loss. Instead, it can lead to low blood sugar or dehydration, which may make you feel dizzy or distracted during the long day ahead. 
  • Make your pre-fast meal fast. Depending on where you live, sunrise can come very early, which means compromising sleep for eating. Whether your suhur resembles breakfast or dinner, make it something that’s quick to assemble, such as yogurt with fruit and almonds, eggs, or even a brothy soup. 
  • Keep it light yet filling. Think back to your first food lesson: Overeating, or even “carb-loading,” first thing in the morning will flood your body with glucose, causing an overproduction of insulin leading to weight gain and energy loss. Instead, keep portions normal and focus on foods that are full of fiber, protein, and healthy fats for sustained energy throughout the day. Try a savory steel-cut oatmeal bowl topped with eggs, labneh or cheese, tomatoes, and cucumbers. Or whip up a strawberry smoothie made with almond milk, dates, and a scoop of cottage cheese.
  • Opt for hydrating foods. Pack this morning meal with fruits and vegetables for extra hydration. Some of the most water-rich examples include watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, celery, tomatoes, bell peppers, cauliflower, cabbage, and grapefruit. Yogurt is also surprisingly hydrating as well. (Bonus: all of these examples are also great natural sources of fiber too.)
  • Go light with added salt or spice. Both salty and spicy foods increase your thirst, which can in turn leave you feeling even more desperate for water at a time when you can’t consume it. Try adding flavor with fresh or dried herbs and warming spices like cumin and cinnamon.
  • Don’t cut coffee. The myth that caffeine (and its diuretic effect) increases the risk of dehydration has actually been debunked. So go ahead and start your day with a cup, especially if you feel like it will help set your intention for the day. That said, do drink coffee in moderation, or opt for tea, which often has lower amounts of caffeine.
  • Open the fast slowly. Avoid eating too much, too fast. Instead, start with a small portion of dates, nuts, or even soup, plus water or ayran if desired to first help hydrate your body after a long day without liquids. (Try to avoid juice if possible—remember, the juicing process strips away most of the fiber and leaves behind lots of sugar.) In fact, focusing on water first will actually aid digestion and help settle some of your initial hunger cues.
  • Wait ten minutes. Pray Maghrib (the sunset prayer), then eat a normal-size meal to slow your body’s instinct to overeat.
  • Fill your plate once. Add a mixture of foods to give your body a variety of protein, fiber, and healthy fats, and stick to just that. Once you’re done, wait about 20 minutes to allow your stomach to signal to your brain whether or not you are full. If you are truly still physically hungry (Is your stomach still rumbling? Do you feel weak?), go back for a small second helping. 
  • Don’t overdo the water. Your water goal (to drink half of your body weight in ounces each day, up to 120 ounces) can feel daunting during a day of fasting. Be sure to hydrate, but know that it’s okay if you don’t hit 15 cups every day. To that point, avoid chugging all the water you’ve been wanting all day during iftar. Too much liquid late at night can cause lots of subsequent nighttime bathroom trips at a time when a few hours of undisturbed sleep is precious.
  • Meal prep when you can. Try to utilize any downtime in between Maghrib and Isha (night prayer) to prep for the next night’s iftar. Having food pre-prepped ahead of time decreases your chances of reaching for processed food, fried foods, or anything packed with added sugars. Form shami kebabs into patties and refrigerate, then saute them just before serving. Or marinate a batch of chicken cubes ahead of time to simply skewer and grill them day-of.

And finally, allow yourself to celebrate Eid al-Fitr at the end of the month however you want, whether that be with a bite of lokum or a bowl of sheer khurma. Remember: At Calibrate, nothing is entirely off limits and the culmination of Ramadan is the perfect time to remind yourself exactly why you celebrate. 

Also, keep in mind that once the fasting period is over at the end of Ramadan, you might temporarily gain a little weight as your metabolism readjusts back to a non-fasting schedule. This isn’t anything to worry about, and your system will normalize. No matter where this holy month happens to fall during your time with Calibrate, we are here to support you. Ramadan Mubarak!

Some Calibrate members may be currently taking a Calibrate-prescribed medication. These medications are considered safe to continue during Ramadan. Our Medical Team recommends the following:

If you have been on a steady dose of your GLP-1 for at least 4 weeks: 

  • You may continue taking your weekly GLP-1 medication as usual (Ozempic, Wegovy, Mounjaro, Zepbound, Trulicity). 
  • If you are using a daily GLP-1 medication (Saxenda or Rybelsus), you can take your medication during the post-sunset meal, iftar.

If you are still increasing your GLP-1 medication, please reach out to the Calibrate Medical Team for specific dosing recommendations. In general, we do not recommend increasing your dose during Ramadan and will recommend continuing on your current dose.

Metformin should be taken with food. If you are taking metformin once daily, this can be taken during your post-sunset meal iftar. If you are taking metformin twice a day, you can take it during suhur and during iftar. 

If you have type 2 diabetes and take any other diabetes medications prescribed outside of Calibrate, we recommend contacting the prescribing doctor for additional recommendations. 

Please reach out to the Calibrate Medical Team with any questions or concerns.