Ramadan begins on February 17. This is a period of fasting that requires precautions if you do not want to risk hypoglycemia, excessive fatigue or feeling unwell.
Ramadan 2026 will begin on Tuesday, February 17 (which is also Mardi Gras for Catholics). “This fast allows the body to rest to purify itself. The human body is then cleansed of old cells, fats, waste and toxins which have accumulated during the year through its diet and activity.“explains a document from the Moroccan Ministry of Health. But fasting remains difficult for the body and mind. He is moreover Avoid for sick people, pregnant women or during menstruation. What advice is there to support it well and not put your health at risk? How to avoid hypoglycemia? What foods should you choose when breaking your fast to benefit from nutrients throughout the day? What to drink to avoid dehydration? Tips for preparing for and having a good Ramadan.
How many meals can you eat during Ramadan?
During Ramadan, practitioners refrain from eat and of drink shortly before sunrise and ends at sunset. According to the Moroccan Ministry of Health, “according to specialists, our diet during the holy month should not differ from our usual diet and should be as simple as possible. We must continue to eat your 3 mealswith some specificities linked to fasting“.
During the month of Ramadan, we do one or two meals in one day instead of the usual three. We will therefore have to choose the foods we consume carefully and distribute them well during the period when we are allowed to drink and eat. “I don’t necessarily advise “preparing” for Ramadan because this period is already difficult enough as it is. On the other hand, you have to try not to accumulate too much fatigue before starting Ramadan because the more tired we are, the less resistance we will have, indicates Raphaël Gruman, nutritionist. If it is possible, take a nap in the early afternoon during the month of Ramadan and limit your physical efforts during the hottest hours (11 a.m. to 5 p.m.). “The advice I give to my patients who are doing Ramadan actually has points in common with those I give for intermittent fasting“, would like to indicate our interlocutor.
What to eat in the evening during Ramadan?
For the fast-breaking meal (evening): “it is advisable to consume a sufficient dose of carbohydrates to provide energy to your body after a day of fasting and avoid hypoglycemia. Attention, you should also not eat a high-carbohydrate meal because, as the body has not consumed any food during the day, it will tend to store this carbohydrate intake in the form of fat. So if you don’t want to gain weight during Ramadan, while avoiding cravings and feeling tired, it is better to prioritize the intake of other nutrients.“, advises our interlocutor. Also, it is necessary avoid processed or refined sugar-rich products such as cakes, chips or prepared meals which promote cravings and which do not help the body to last all day.
→ Ideal fast-breaking meal:
- Vegetable soup or broth “to rehydrate the body as a priority after a day of fasting and provide satiety as well as minerals at the start of a meal“, specifies Raphaël Gruman.
- A serving of animal or vegetable proteinsuch as 80 g of meat or fish, two eggs, 200 g of cooked lentils or tofu…
- A serving of whole grains such as 100 to 150 g of cooked whole grain rice or 200 g of cooked whole grain pasta…”Eating whole carbohydrates, which are rich in fiber, will regulate carbohydrate absorption. Furthermore, they are more filling and have a lower glycemic index than white cereals. The body will be able to use this supply of complete carbohydrates as a continuous source of energy for the day that follows“, indicates the nutritionist.
- A dairy product (a yogurt for example) “because it contains tryptophan, an amino acid that promotes sleep“, underlines our interlocutor.
- A fresh fruit such as an apple, a peach, two slices of melon or pineapple… and/or a handful of dried fruits (dates, dried apricots, etc.)
What to eat in the morning during Ramadan?
The second feeding (before sunrise) may occur at 4 a.m. depending on the time of sunrise. However “I advise not to skip the meal before sunrise, that is to say the morning mealrecommends Raphaël Gruman. For this meal, it is recommended to eat salty foods because salt allows the body to retain water (this is the principle of water retention : when we eat a diet too rich in salt, water accumulates in the tissues which will attract and retain water, editor’s note), which will allow the body to stay hydrated all day long“.
“Ideal breakfast:
- A big teaa large infusion or a large glass of water “to rehydrate well and be able to stock up on water for the rest of the day“, he explains.
- A slice of turkey (for protein intake and salt intake)
- Two eggs “because proteins provide very long satiety“, reports our interlocutor.
- A piece of cheese (for protein intake and salt intake)
- Two slices of wholemeal bread or cereals (for carbohydrate and fiber intake)
- A fruit (for vitamins, minerals and carbohydrates)
Can you drink water during Ramadan?
No. Drinking breaks the fast, even if it involves drinking water. However “drinking or eating by mistake” does not cancel the fast, underlines the Grand Mosque of Paris. To stay well hydrated while breaking your fast:
►”In addition to the evening broth and the big hot drink in the morning, you have to drink lots of water (the equivalent of 1.5L drunk several times)” advises our interlocutor
► If it is very hot, during a heatwave for example, we tend to sweat more and lose more water and mineral salts. “I recommend to my patients who observe Ramadan to drink a drink that I generally recommend to athletes who are preparing for a marathon. It’s simple to do: in a 1.5 L bottle of water, add a small briquette of fruit juice (grape or apple for example), two pinches of salt and mixrecommends our specialist. On the other hand, there is no need to take sports drinks (like Powerade© or Apurna©) which are much too sweet and which will dry out more than hydrate“.
What nutrition advice after Ramadan?
Ramadan generally ends with a caloric meal. “To prevent the body from storing too much, it is advisable to be careful the two/three days following this meal and to reduce your caloric intake a little to compensateadvises Raphaël Gruman, nutritionist. Furthermore, it is necessary quickly adjust your meal times and distribute them in a balanced way throughout the day: breakfast, lunch – possibly a snack and dinner – to find a progressive rhythm“.
What are the exceptions for not doing Ramadan?
As explained by the Grand Mosque of Paris, there are several exemptions from fasting in the month of Ramadan linked to different reasons for “do not endanger the health of Muslims”. Are exempt from fasting:
- children before puberty
- elderly people in failing health
- people suffering from an illness unsuitable for fasting (after medical advice)
- pregnant women who have a difficult or risky pregnancy (consult a doctor for this),
- women who have just given birth, who are breastfeeding their child (up to two years)
- women who are menstruating: if a woman has her period during her fast, the fast becomes invalid even if the flow of blood occurs just before sunset; she will have to make up for the fast of the day concerned and the necessary following days
- people traveling more than 84 km
What precautions should be taken in the event of illness?
Fasting induces dehydration and can cause an aggravation of certain pathologies such as digestive ulcers, diabetes, kidney, liver or cardiovascular pathologies. However, patients who regularly follow the treatments without other complications of the disease and without contraindications from the doctor can fast. When the illness is complicated, with kidney or heart failure for example, it is not recommended to fast. For all patients who can do Ramadan, it is advisable to have a consultation before, during and after Ramadan.
Can we do sports during Ramadan?
According to specialists, fasters who wish to practice sport must remain cautious and listen to their bodies and moderate physical activity, especially before breaking the fast. It is recommended to walk for 30 to 60 minutes and to stop quickly if you feel unwell.
Thanks to Raphaël Gruman, dietician-nutritionist, author of the book “I treat myself with Mesonutrients” published by Editions Leduc. S
