Ramadan 2024: How to prevent overeating after a long day of fasting

The holy month of Ramadan is set to begin next week marking a period when Muslims fast from sunrise to sunset, abstaining from food and drink.

It can be challenging to prevent overeating after breaking your fast. While eating a lot may provide temporary satisfaction, it can lead to discomfort, digestive issues and weight gain in the long run.

Mindful eating during Ramadan can help individuals maintain a healthy balance during the fasting period.

Having a balanced Suhoor – the pre-dawn meal people have before beginning their fast – will help prevent the feeling of hunger throughout the day. Having a balanced meal that includes carbohydrates, protein, healthy fats, and fibre will provide sustained energy throughout the day and prevent overeating when breaking the fast.

Eat slowly and mindfully:

When breaking your fast at Iftar, take your time to eat slowly and mindfully. Chew your food thoroughly, savoring each bite and paying attention to the flavors.

This will prevent you from eating too much, too quickly.

Stay hydrated:

Drink plenty of water between Iftar and Suhoor to stay hydrated. Dehydration can often be mistaken for hunger, which can lead to overeating. Aim to drink at least eight to ten glasses of water throughout the evening and early morning hours.
Practice portion control:

Be mindful of portion sizes during Iftar and Suhoor to avoid overeating. Use smaller plates and bowls to help control portion sizes, and listen to your body’s hunger and fullness cues.

Listen to your body:

Tune into your body’s signals of hunger and fullness. Eat until you feel satisfied, instead of overly full. If you are still hungry after Iftar, wait a few minutes before reaching for seconds to allow your body time to register fullness.

Practice gratitude:

Take a moment before each meal to express gratitude for the food you are about to eat – a significant goal of Ramadan.