How to Gain Weight During Ramadan

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Published: April 6, 2022

You probably think that during Ramadan you will lose a lot of weight by the end of the Holy month. Fasting on drinks and food for 30 days from dawn and sunset usually sounds like a great recipe for weight loss. It can be, we don’t deny that! But, did you know that you can gain weight during Ramadan with a few simple tricks? Regardless of the circumstances, with a correct diet plan and a workout program, your fitness goals can be achieved. If you exclude either of these two, you will not be able to make good results. DubaiPT has prepared some useful information on how to properly and healthy gain desired weight. At the end of the day, changing your weight can take a long time, and you need to be consistent if you want to succeed.

Ramadan is the month-long period of fasting before Eid al-Fitr

Muslims across the world spend about 10 hours without any food or drink during the Holy month of Ramadan. A lot of people here in Dubai are wondering how so many people manage to endure so long without consuming food. Surely, this sounds like a great effective diet for losing weight. But many people actually find themselves gaining weight after the fasting season is over. The Ramadan fast ends when the sun goes down and it is the time when families gather to enjoy their delicious feast (Iftar). A lot of people during Ramadan tend to eat huge portions of food by the time the Iftar comes and keep snacking until fasting starts again. Remember, it is only a month – so make the most of the opportunity.

Is overeating a healthy way of gaining weight?

If you wish to take the easy and unhealthy route, then it is as easy as you think. All you have to do is stuff your face with ‘guilty’ food as much you can, and sleep for as long as you can right afterward. The problem is that you will gain weight, but there will be zero muscle weight and plenty of belly fat. But, if you wish to gain weight in desired areas of your body, as well as gain muscles along the way – then you need to combine a steady workout routine with a proper meal plan. This may be a bit challenging during Ramadan, but with proper planning and a dedicated workout routine, you will be able to learn how to gain weight during Ramadan.

A lot of food on the table
If you want to gain weight during Ramadan, make sure to avoid eating junk and fast food during this time.

Utilize the limited meals you have during the day

During the Holy month, you are not able to eat anything from sunrise to sunset. When we talk about gaining weight, not eating makes this process much more difficult. Due to lack of food, a lot of people lose weight during Ramadan. On the contrary, the main thing to keep in mind is to utilize the limited meals you have during the day. The human body needs food as fuel to operate and everything we do is dictated by the amount of fuel we intake. Consuming large amounts of fast and junk food leads to carbs and sugar that dissolve into your body. When this happens you will feel tired and drowsy. On the other hand, we have healthy food that is dissolving into pure energy, over the course of the entire day. Such food turns into healthy fats, proteins, and muscle gain. This, combined with a proper workout is what you should do in order to learn how to gain weight during Ramadan and keep a healthy lifestyle.

Make sure to consume nutrient-rich foods

The best way to gain weight healthily is to have a good optimal diet. During the period of time when you are able to consume food, make sure to load up your body on proteins. Protein is extremely helpful in turning those extra pounds into muscles. Include dairy, eggs, fish, and meats in your meals whenever you can. Additionally,  fruits and vegetables should be on your table since they are excellent providers of fiber. Since you will not be able to have frequent meals throughout the day, you can spice up your meals a bit. Condiments and spices will increase the number of calories consumed and add a delicious taste to your dishes. Protein shakes can help you gain weight efficiently and easily. If you drink them shortly after a workout, that you will combine with your diet, you will see results in no time as it helps in building muscles.

Get a professional help for gaining
weight during Ramadan

A girl working out in order to gain weight during Ramadan
The workout routine you wish to follow will include little to no cardio.

Experiment with drinks instead of simply drinking water

Throughout the day, you can choose 100% natural products such as fruit and vegetable juices that do not contain any added substances or sugar. Instead of only drinking water, opt for a glass of whole milk for extra protein, calcium, and vitamin D. If you don’t drink cow’s milk, there are alternatives such as nut-based milk. It will contain fewer calories but is filled with calcium and vitamin D, which are crucial nutrients while you’re gaining weight during Ramadan. Sodas may be tempting, and although they’re filled with calories, they’ve got nothing nutritious. They are loaded with sugar and present a risk to your health and chronic diseases.

A glass of milk and butter cookies
Wash down butter cookies with a nice glass of milk for more protein and vitamins.

Focus on a healthy diet for gaining weight

If you ever need help with creating a personalized monthly meal plan, you can always contact one of our best nutritionist experts in Dubai. For a healthy weight gain, they recommend that you pay attention to wholesome foods. Here is something that you may include in your diet:

  • Fruits and vegetables: broccoli, spinach, apples that will give you vitamins and fiber.
  • Lean protein: fish and chicken provide amino acids that will help your muscles.
  • Whole grains: quinoa and oatmeal are great sources of carbohydrates and fiber.
  • Unsaturated fats: avocado and olive oil are amazing for heart health.

Carbs are important before a good workout

You will never be able to finish a weight-gaining workout without a carb fill that happens beforehand. If you cannot deal with carbs, and your body is not handling them well, you can use fat as another source of energy. However, this source is up to 40% weaker, and you will not have the strength to do a good workout with it. There are a lot of different diet regimes that you can follow, but in order to gain weight, a muscle gain meal plan is what you need. For example, wholegrain bread and rice is the best source of good carbs you can hope for. Fill this with proteins coming from eggs, and you will have quite a good carb fill that will keep you going during the day.

Avoid cardio and save your energy the best way you can

If you ever thought about hiring a personal trainer in Dubai, then this is the best timing. The majority of workouts will be heavyweights with fewer repetitions. You need to strain and tear your muscles so that they have to enter the repair cycle more often. This is where the Suhoor proteins assist a lot. The point is to preserve energy the best way you can, by avoiding cardio and doing as many muscle-straining workouts as you can. Every time your muscles are under a lot of pressure they tear, which causes you to feel like you can’t lift anymore. It is your body’s natural response to this tearing thus building new layers of muscles. Bigger muscles – more weight, but weight gained the right way!

man lifting weight with a smile
Each heavy lifting workout is putting a strain on the muscles making your body feel stronger and bigger.

Weight gain right after a workout is not something you need

A day or two after an intense workout the scale will go up. That is quite normal, but don’t expect it happens all the time. Combined with a proper diet, a good amount of sleep, and rest, you will soon achieve your fitness goals. Immediately after a workout session, the percentage of mass in every aspect of our body increases by 15%. The scale will show greater numbers due to hydration status, muscle damage, or inflammation. This is not something you need to strive for, therefore your fitness trainer will show you the right exercises for a healthy weight gain. During fasting, you need to boost your immune system, and several exercises can help you in this area. Make sure to take it slow and give yourself enough rest when needed.

Focus on quality more rather than numbers and quantity

The key to gaining weight in a healthy way is to eat as many nutrient-dense foods as possible. It is not possible to develop muscle or strengthen bones by eating more empty-calorie items like soft drinks, candies, and chips. You need the nutritious strength of all food categories for smart weight gain. Try to eat a few times if possible in small portions. Fluids should be consumed before and after meals, but not during them. This frees up more space for food. Add some concentrated calories to your regular dishes, such as grated cheese to a cup of chili. On a whole-grain muffin, spread peanut or almond butter. Consult with a dietitian nutritionist to build an eating plan that will help you gain weight in a healthy manner while still allowing you to consume the foods you enjoy.

What not to do when trying to gain weight?

Try to avoid consuming junk food. Chips, sugary sodas, donuts, and candy will pack on the pounds, but they will not be a healthy way to gain weight. This weight will primarily accumulate around your stomach, increasing your risk of diabetes and heart disease. Instead, eat healthy muscle-building nutrients like protein-rich foods. To avoid feeling full, avoid drinking water or other fluids 30 minutes before meals. Reduce the number of liquids you drink with your meals as well.

A woman looking at her body in the mirror
You should consume more calories than you burn when dieting to gain weight.

Enjoy your snacks and turn them into mini-meals

Without any guilt, enjoy the bites that contain a lot of protein and healthy carbs. Consider protein bars, trail mix, and beverages, as well as crackers with hummus or peanut butter. Likewise, appreciate snacks that contain those good fats which are significant for a sound heart and a healthy body. If you’re experiencing a poor appetite, consider eating smaller meals to increase your calorie intake. Make sure to eat at least three meals if you can and try to add in snacks whenever possible. Following these simple tricks, you will gain weight during Ramadan in no time.

Get a professional help for gaining
weight during Ramadan


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