How to Stay Healthy During Ramadan in Kuwait

Ramadan is a month of fasting, reflection, and community. For many people in Kuwait, it's also a month of big Iftar meals, late-night snacks, and less sleep.

The result? Many people actually gain weight during Ramadan — even though they're fasting all day.

But it doesn't have to be that way. With a few simple changes, you can come out of Ramadan feeling better than when you started.

Why People Gain Weight During Ramadan

Here's the paradox: you fast all day, but you overeat at night.

After hours without food, your body is hungry. So when Iftar arrives, it's easy to eat too much too fast. Big portions, fried foods, sugary drinks, and desserts add up quickly.

Studies show that many people consume more calories during Ramadan nights than they would in a normal day. (Source: First Response Healthcare)

The key is breaking the fast smartly — not desperately.

Step 1: Break Your Fast the Right Way

When Iftar comes, don't rush to a huge plate of food.

Start with:

• Dates (1–3 max — they're nutritious but high in sugar)
• Water (at least 2 glasses immediately)
• A light soup — bone broth or vegetable soup

Wait 10–15 minutes. Let your stomach wake up. Then eat your main meal.

This small habit prevents overeating and helps your digestion work properly.

Registered dietitian Dr. Lama Dalloul recommends starting Iftar with water and fiber-rich foods to prevent overeating. (Source: Al Arabiya English, 2025)

Step 2: Build a Balanced Iftar Plate

Think of your Iftar plate like this:

Portion	Food Group
1/4 of plate	Lean protein (chicken, fish, eggs, legumes)
1/4 of plate	Complex carbs (brown rice, whole grain bread, sweet potato)
1/2 of plate	Vegetables (salad, cooked greens, cucumber, tomato)

This ratio keeps you full, gives you energy, and supports your body during the fast. Johns Hopkins Aramco Healthcare recommends this exact balance for Ramadan meals. (Source: Johns Hopkins Aramco Healthcare)

Step 3: Make Suhoor Count

Suhoor (the pre-dawn meal) is the most important meal of your Ramadan day.

Many people skip it or eat too little. This is a mistake.

A good Suhoor keeps you energized and less hungry throughout the fasting hours.

Best Suhoor foods:

• Oats or whole grain bread — slow digestion, steady energy
• Eggs or labneh — protein to preserve muscle
• Fruit — natural sugars and hydration
• Plenty of water — your body will thank you at noon

Avoid salty foods at Suhoor. Salt makes you thirsty. And being thirsty during a fast in Kuwait's heat is miserable.

Step 4: Hydrate Between Iftar and Suhoor

Kuwait gets extremely hot. In the summer months, temperatures can exceed 45°C. Staying hydrated during Ramadan is critical.

Your goal: 8–10 glasses of water between Iftar and Suhoor.

Avoid:

• Caffeinated drinks (coffee, tea, energy drinks) — these are diuretics and make you lose water
• Sugary juices — high calorie, low nutrition
• Carbonated drinks — they cause bloating

Step 5: Keep Moving — But Smart

Exercise during Ramadan? Yes — but keep it light.

The best time to exercise is just before Iftar (30–45 minutes). Your body uses stored fat for energy during this window, which is great for fat loss. Then you can refuel immediately after Iftar.

Alternatively, exercise 2–3 hours after Iftar when your body is fueled but not too full.

Avoid intense workouts in the afternoon when you're fasting and the heat is at its peak.

How LineUpFit Helps During Ramadan

Cooking healthy Iftar and Suhoor meals every day is hard — especially when you're tired and hungry.

LineUpFit delivers calorie-counted, macro-balanced meals directly to your door. You get the right portions at the right times. No guesswork. No overeating. No cooking.

Order by 10PM for same-day delivery across Kuwait.

See All Meal Plans

Questions and Answers

Q: Can you lose weight during Ramadan?
A: Yes. If you eat the right foods at Iftar and Suhoor — and avoid overeating — Ramadan can support healthy weight loss. Focus on protein, vegetables, and limiting fried and sugary foods.

Q: What should I eat for Iftar to avoid weight gain?
A: Start with water and dates. Then have a balanced plate: lean protein, complex carbs, and lots of vegetables. Avoid fried foods, heavy sauces, and large portions of rice.

Q: How many calories should I eat during Ramadan?
A: Your calorie needs don't change during Ramadan. Men typically need 1,800–2,400 kcal/day and women 1,600–2,000 kcal/day, depending on size and activity. Aim to spread calories between Iftar, a small snack, and Suhoor.

Q: What's the best Suhoor for staying full longer?
A: Oats, eggs, whole grain bread, labneh, and water. These digest slowly and keep your energy stable during the fasting hours.

Q: Is it safe to exercise during Ramadan?
A: Yes, with care. Exercise lightly just before Iftar or 2–3 hours after Iftar. Avoid intense workouts in the afternoon during the heat.

Q: Why do I feel so tired during Ramadan?
A: Common causes include poor Suhoor choices, dehydration, and disrupted sleep. Fix these three things and most people feel much better.

Q: Does LineUpFit deliver during Ramadan?
A: Yes! LineUpFit delivers across Kuwait with fresh meals ready for Iftar and Suhoor. Order by 10PM for same-day delivery.