What Causes Weight Gain During Ramadan?

December 12, 2025 •

4 min read

Despite abstaining from food and drink all day, approximately two-thirds of Muslims surveyed in a Jeddah, Saudi Arabia study reported gaining weight after Ramadan. The unexpected phenomenon of weight gain during Ramadan often stems from unhealthy eating habits developed between iftar and suhoor.

Quick Summary

This article explains the primary culprits behind weight gain during Ramadan, including overconsumption of high-calorie foods, lack of physical activity, and disrupted sleep patterns. It offers actionable strategies for healthier eating and maintaining an active lifestyle during the holy month.

Key Points

Unhealthy Food Choices: Indulging in high-calorie, fatty, and sugary foods like fried snacks and sweet drinks at iftar is a major cause of weight gain.
Reduced Physical Activity: A decrease in exercise and overall movement during the day can lead to burning fewer calories, causing the body to store excess energy as fat.
Metabolic Shifts: Disrupted sleep patterns and skipping the pre-dawn meal (suhoor) can cause the metabolism to slow down, increasing the likelihood of fat storage.
Overeating at Iftar: The intense hunger felt after fasting can lead to overcompensating with large portions of food, overwhelming the digestive system and promoting weight gain.
Dehydration Issues: Consuming too many caffeinated or sugary drinks instead of water can lead to dehydration, which can be confused with hunger and trigger overeating.
Mindless Snacking: Continuous, mindless eating between iftar and suhoor, often on packaged, processed snacks, contributes significant calories and sugar.
Social Overindulgence: The festive nature of iftar gatherings and large family meals can encourage individuals to consume more food than they typically would.

Overconsumption of High-Calorie Foods

One of the most common factors contributing to weight gain during Ramadan is the type and quantity of food consumed during non-fasting hours. After a long day of fasting, many people break their fast with calorie-dense, low-nutrient foods, often in large portions. This is particularly true for fried snacks, sugary desserts, and heavy, rich meals.

The Allure of Fried and Sugary Foods

Fried snacks: Items like samosas, pakoras, and fried dumplings are popular at iftar but are laden with unhealthy fats and calories. A single fried item can contain several hundred calories, which adds up quickly over the month. Baking or grilling alternatives can provide a healthier option.
Sugary drinks: Many people break their fast with high-sugar drinks like sweetened juices and sodas to replenish energy quickly. This causes a rapid spike and subsequent crash in blood sugar, leading to more cravings later. Fresh fruit juices without added sugar or plain water are better choices.
Rich desserts: Traditional sweets like baklava and kunafa are high in sugar and fat. Choosing healthier desserts, such as fresh fruit or milk-based options, can significantly reduce calorie intake.

Drastic Changes in Physical Activity

Along with dietary shifts, a significant reduction in physical activity can lead to a caloric surplus and subsequent weight gain. Many people feel low on energy while fasting and reduce their exercise or become more sedentary. This reduced energy expenditure means fewer calories are burned, and more are stored as fat.

Evening lethargy: A large, heavy iftar meal can cause sluggishness and lethargy, discouraging activity. People may find themselves more sedentary in the evening hours, which slows down metabolism and increases fat storage.
Skipping exercise: For those who normally exercise, fasting can feel like a legitimate reason to stop for the month. However, maintaining light-to-moderate physical activity, such as a 30-minute walk after iftar, can help regulate metabolism and support digestion.

Disrupted Sleep Patterns and Metabolism

Ramadan often involves altered sleep cycles due to late-night prayers and the pre-dawn suhoor meal. This disruption can have a metabolic impact, influencing hormones that regulate appetite and fat storage. Poor sleep can increase levels of cortisol, a stress hormone linked to fat storage, particularly in the abdominal area.

Irregular meal timing: Eating meals very late at night and then sleeping shortly after can disrupt digestion and the body's natural fat-burning processes. The body is less active during these hours, so calories are more likely to be stored.
Metabolic slowdown: Skipping the suhoor meal can cause the metabolism to slow down, as the body conserves energy during the long fasting hours. A balanced suhoor with complex carbohydrates and protein is crucial to keep the metabolism active.

Mindless Eating and Portion Control Issues

Psychological factors, such as the intense craving for food after fasting, can lead to mindless eating and a disregard for portion sizes. The festive and communal nature of iftar gatherings can also encourage overindulgence.

Overcompensating for hunger: Fasting can create a strong desire to overcompensate for missed meals, leading to overeating at iftar. It takes about 20 minutes for the brain to register fullness, so eating slowly is critical for portion control.
Buffet-style iftars: Attending social gatherings where buffets of rich foods are available can lead to consuming a wide variety and large quantity of high-calorie food. Practicing mindful eating and using smaller plates can help.

Comparison of Healthy vs. Unhealthy Ramadan Habits


Habit during Ramadan	Contribution to Weight Gain	Weight Management Benefits
Dietary Choices	Excessive fried and sugary foods	Baked, grilled, or boiled foods and fresh fruit desserts
Meal Timing	Large, heavy iftar meal followed by sleep	Balanced meals throughout the non-fasting window
Physical Activity	Sedentary lifestyle and skipped exercise	Light-to-moderate activity, like walking, after iftar
Hydration	Sugary drinks and low water intake	Sufficient water consumption between iftar and suhoor
Sleep Pattern	Erratic schedule and poor sleep	Prioritizing restful sleep to regulate metabolism
Portion Control	Overeating at iftar and continuous snacking	Mindful eating and eating slowly to feel full

Conclusion

While the practice of fasting during Ramadan holds profound spiritual significance, the unintended consequence of weight gain is a common experience for many. The causes are not tied to the fasting itself but rather to the habits adopted during the non-fasting hours. By addressing factors such as the overconsumption of high-calorie foods, reduced physical activity, disrupted sleep patterns, and lack of mindful eating, individuals can navigate Ramadan without the undesired weight gain. The key lies in adopting a balanced, disciplined approach to nutrition and exercise that honors both the spiritual and physical well-being of the body.

Optional Outbound Link: For further nutritional guidance during the holy month, consider visiting reputable health resources such as the National Institutes of Health.

Frequently Asked Questions

No, fasting itself does not cause weight gain. Weight gain is caused by consuming more calories than your body burns, which happens during the non-fasting hours in Ramadan due to unhealthy eating habits and reduced activity.

The best way is to start with dates and water, followed by a light meal such as soup and salad. After prayer, you can have a balanced main meal with lean protein, complex carbohydrates, and vegetables.

Yes, skipping suhoor can be detrimental. It can cause your metabolism to slow down and lead to extreme hunger later, which often results in overeating at iftar.

Avoid sugary drinks like sodas, sweetened juices, and excessive caffeine, as they can cause dehydration and energy crashes. Stick to water, herbal teas, or fresh, unsweetened fruit juices.

You can engage in light-to-moderate exercise, such as walking, cycling, or yoga. A good time to exercise is after iftar or before suhoor, when your body is refueled.

To control portions, eat slowly and use a smaller plate. Breaking your fast with a starter like soup and salad can also help you feel full before the main course.

Bloating and indigestion are often caused by overeating at iftar, consuming too many fried and fatty foods, and eating too quickly after a long day of fasting. Easing into the meal slowly can help.