The Cairo 360 Guide to Staying Healthy During Ramadan - Health & Fitness Feature - Cairo 360

The Cairo 360 Guide to Staying Healthy During Ramadan
The Cairo 360 Guide to Staying Healthy During Ramadan
Published On: 25/07/2012

Every Ramadan you hear the same complaints about gaining weight instead of losing it, feeling fatigued and exhausted as opposed to feeling light and refreshed. It doesn’t take a rocket scientist to figure out why; stuffing your face after a day of abstaining from food is bad for you. So while most people know deep in their hearts what the proper approach to this holy month is, we’re here to remind you once again.


-Yes, we know all you fantasize about during the sunlit hours is food, most likely food that is fried or dipped in sugar. What else would you daydream about? A lettuce leaf? The truth is, your stomach may flirt with the idea of a burger within its walls, but what it needs is entirely different.


The meal that prepares you for a day-long fast is very important. Many people choose to skip it, either because they can’t be bothered to wake up once they’ve gone to bed or because of the fear that a midnight snack that doesn’t help to shed some weight. Truth is, making sure to eat something for sohour is important in balancing out the fat in your body.

-What to eat: Wholesome, moderate food for this meal is best. Complex carbohydrates such as wheat, oats and beans are good because they slowly release energy throughout the day. Fibre-rich foods such as cereals, grains and most fruit are also a good because they are slow to digest.

Keep your sohour light and stick to salad, balady bread (full of fibre), cereals and fruit. Yoghurt is also a good option since it’s hydrating and won’t add on unwanted weight.

-What not to eat: Stay away from heavily processed, fast burning foods that contain refined carbs such as sweets, chocolate and other preserved foods. While some people like to have their coffee before they sleep, try and avoid caffeine since it’s a diuretic and stimulates water loss.


Awaiting this meal can be painful sometimes; all you want to do the second the prayer goes at sunset is hurl yourself at the table and devour all that’s in sight. Take a deep breath and control yourself. Your mind may be telling you one thing, but your body is screaming another.

-What to eat: The best way to break your fast is to eat something small. Dates are a common suggestion because of their sugary energy boost. Another option is a bowl of soup, which warms your stomach and gently prepares it for the incoming food.

It’s good to wait a while before having a proper meal. Most fasters find that their appetites shy away from food should you attack it with too much at once. Waiting an hour, or even two, gives it a chance to wake up and appreciate the meal.

Stick to baked foods and grilled meats for fitar. They’re lighter and less hectic for your stomach to digest; they also help with unwanted weight gain. While konafa and basbousa lure you in, stay strong and opt for rice pudding instead as milk-based desserts are better for you.

-What not to eat: Anything deep-fried, high in sugar and fat, or spicy is a no go. These foods are most harmful to your stomach since it requires a more delicate approach during the month of fasting.


Water is of utmost important regardless of Ramadan, especially in this heat. Add to to that the fact that while fasting, you have none for 12 hours of the day – not the ideal situation. So it’s very important to try and compensate for those hours during the night-time.

When you fast your glucose levels drop, therefore your energy levels do which in turn affects your metabolic rate. Water is an important component to this balance and your need for it is dire.

Break your fast with water for rehydration but also for its ability to prevent overindulgence. Don’t make yourself sick with too much water, but introduce it to your fasting stomach and a good eating balance will prevail.

Instead of downing soda after your meal, have a glass of water. We’re not saying you shouldn't enjoy traditional Ramadan drinks, but opt for water more often than a sugar-laden liquid.

Throughout the night, sip on water; go to the kitchen, have a glass of water; take a walk, have a glass of water; your favourite mosalsal just started, have a glass of water. Water, water, water! It’s very important.


It isn’t encouraged to workout while you’re fasting, though many people do, because there’s not enough energy to spare. Exercising while fasting puts an extra strain on your body that does it more harm than it does well.

Instead, head to the gym for that workout right after fetar. Have a bowl of soup and some salad then go for that run, then go home and enjoy a wholehearted meal.


A favourite Ramadan pastime is to sit in badly ventilated tents and puff on shisha all night. Sounds a bit like a torture chamber but Egyptians just love their shisha. While this is outright discouraged, we also suggest that maybe it’s a chance to quit smoking cigarettes as well. Spending half of your day without puffing on a cancer stick might just be a kick-start to quitting entirely.


Last but not least is getting a good night’s sleep. We know the television is oh so tempting and we know the city doesn’t sleep till it’s practically sunrise, but if you have a job to get up for in the morning then make sure to get a sufficient amount of sleep. This is the only time your body gets to rejuvenate itself for the coming day of, so let it rest.

Stay healthy Cairo!



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About Writer
Tanya El Kashef
Written by:
Tanya El Kashef
Publish Date:
Assistant Editor - Fussy food-lover. Tends to steal things off people's desks, like Patrick the Starfish. No-nonsense writer who makes up words.