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YOUR COMPLETE GUIDE FOR A HEALTHY RAMADAN 3 in 1 Elite

1 INTRODUCTION To all my fellow Muslims, Ramadan Kareem! Here’s your complete guide to having a successful Ramadan while losing fat & gaining or maintaining muscle!

2 BENEFITS OF FASTING

FAT BURNING

BRAIN HEALTH

DIGESTIVE REST

GLUCOSE CONTROL

WEIGHT LOSS

“Every deed of the son of Adam is multiplied, a single deed as 10x the like of it up to 700x. Allah Almighty said, ‘Except for fasting, as it is for Me and I will reward it.'”

3 THE RIGHT WAY TO BREAK YOUR FAST

1 Begin with dates and water (Sunnah)

2 Perform salah to regulate blood sugar

3 Start with easily digestible soup

4 Continue with balanced Mediterranean foods

5 Practice mindful eating and portion control

PROTEIN 1/4 plate

VEGGIES 1/4 plate

CARBS 1/4 plate

HEALTHY FATS 1/4 plate

IDEAL PLATE

4 THE WRONG WAY TO BREAK YOUR FAST

Eating lots of sweets and fried foods

Overeating

Consuming sugary drinks and juices

Not hydrating properly

5 WORKING OUT DURING RAMADAN

MORNING Moderate strength Light cardio

AFTERNOON AVOID Low energy

AFTER IFTAR 20-45+ min after eating small meal

FREQUENCY & DURATION: • Aim for at least 3x/week for 45+ mins • Focus on maintaining muscle rather than making gains

6 HEALTHY MEAL IDEAS

SUHUR (PRE-DAWN) • Eggs with vegetables • Greek yogurt with fruit • Oatmeal with nuts • Avocado toast • Plenty of water • Dates for slow-release energy

IFTAR (BREAKING FAST) • Dates and water (Sunnah) • Lentil or vegetable soup • Grilled protein (chicken, fish) • Colorful salads (fattoush, tabbouleh) • Whole grain options • Hydrating foods (cucumber, watermelon)

7 SLEEP TIPS

• Maintain a consistent sleep schedule despite changing meal times • Keep your bedroom dark, cool, and technology-free • Avoid caffeine 4-6 hours before bedtime • Remember: quality sleep enhances your fasting experience and recovery

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