July 16, 2012
I coach a few people who have diet and exercise plans that are going to significantly change during this month in observance of Ramadan, the Muslim month of fasting.
These people are, in particular, 1 girl and 2 guys who each have the goal of getting a better body through the process of simultaneously losing fat and gaining muscle.
Problem is, it can be tough to do frequent weight training sessions, high intensity cardio, and the occasional longer fat burning session when you have a limited window of time to also squeeze in eating and sleeping.
For those of you not familiar with Ramadan, it is a period of about 30 days during which observers will refrain – from dawn until sunset – from eating & drinking, sexual relations, forged speech & evil actions; combined with increased recitation of the Quran.
So what is a good exercise and diet for Ramadan, and how can you lose fat and gain muscle during Ramadan, or during any other period of time where you need to or want to work in a daily fast?
Here is a sample meal plan and exercise plan that is very similar to what my clients are using:
Morning:
-Wake up before sunrise for your morning meal.
First Meal:
-Choose from one of the following meals for breakfast. Immediately before breakfast, consume your digestive enzymes, your hormone supplement, fish oil and vitamin D (consuming these supplements with a meal will enhance absorption).
• 4 eggs cooked in 2-3 tablespoons coconut oil, mixed with one sliced avocado and/or large handful olives, spinach, sea salt, black pepper, onions, garlic, cayenne pepper and turmeric. You may also lower this to 2 eggs and instead include 4-6oz of a breakfast meat, such as turkey bacon, chicken bacon or sausage. Include 1 piece of fresh raw fruit (not fruit juice).
• 8-12oz full-fat yogurt mixed with 1 large handful almonds or pumpkin seeds, 4-6 Brazil nuts, and 2 handfuls dark berries (blueberries, blackberries, cherries or dried goji berries). Include a side of roasted or steamed vegetables OR an extra serving of your greens supplement.
• 3-4 scoops of protein powder mixed to desired texture with almond milk or coconut milk. Into this mix, include 1-2 handfuls unsweetened coconut flakes or Cocochia, 1 large handful almonds or pumpkin seeds, 4-6 Brazil nuts, and 2 handfuls dark berries (blueberries, blackberries, cherries or dried goji berries).
Sleep:
-If possible after breakfast, go back to bed for 2-3 more hours sleep. This is better than shorting yourself on valuable recovery sleep by stressing through a post-breakfast workout.
Fast:
-Begin fast. In a scenario where water or minimal use of supplements would be allowed during a fast, you'd want to be using 5-10g amino acids 1-2x during the fasting period, along with 2-3 cups green tea and 1-2 servings of a greens supplement, but these are technically not allowed for Ramadan.
Pre-sunset workout:
Time this workout to be able to complete it 15-60 minutes prior to your post-sunset evening meal. All your workouts that I add to your calendar this month will be either:
A) easy, fasted aerobic sessions, such as 20-45 minute bike rides or runs; or
B) short, higher intensity body weight workouts that include brief but explosive cardio boosters during the workout.
Performing these fasted workouts immediately prior to your meal will help to maximize post-exercise protein synthesis and recovery, and since body temperature and peak protein synthesis are both going to occur in the later afternoon or early evening anyways, this is a better time to be doing this workout compared to squeezing it in after breakfast and shorting yourself on sleep.
Immediately post-workout, consume 10g of your whole amino acids supplement or 5g of L-Glutamine, along with a serving of your greens supplement. If you’re wanting to use probiotics for optimizing digestive health or Chinese adaptogenic herbs for optimizing mental performance, this would also be a good time to take those.
Second Meal:
-Choose from one of the following meals for dinner, which you should ideally time to eat about 15-60 minutes following your evening workout. Immediately before dinner, consume your digestive enzymes.
• 8-10oz tuna or salmon steak, with 3-4 cups mixed vegetable salad with olive oil/vinegar dressing, and 1 large cooked sweet potato, regular potato, yam, or 1 cup cooked wild or brown rice. Salt, pepper, lemon and spice liberally to taste. OK to include 1-2 tablespoons full fat yogurt or butter, teaspoon honey and sea salt on potato.
• 10-12oz beef, bison or buffalo, with 3-4 cups roasted vegetables cooked in coconut oil or olive oil, and 1 large cooked sweet potato, regular potato, yam, or 1 cup cooked wild or brown rice. Salt, pepper and spice liberally to taste. OK to include 1-2 tablespoons full fat yogurt or butter, teaspoon honey and sea salt on potato.
• Very large vegetable salad with olive oil, avocado, olives, pumpkin seeds, walnuts, chopped tomatoes and carrots. For dressing, use ½ cup full fat yogurt stirred vigorously with a finely chopped cucumber, 1 minced garlic clove, 1 teaspoon fresh lemon juice, 1 tablespoon olive oil, salt and pepper to taste. Include 1 cup cooked rice, quinoa, amaranth or millet, prepared with butter, olive oil and desired spices.
Before Bed:
-With small glass water, consume 250-500mg magnesium, one serving of a liquid minerals supplement (optional, but good for sleep and recovery if available), and 10g of your whole amino acids supplement or 5g of L-Glutamine. If you're finding yourself getting very hungry at night, you can also include 2-3 tablespoons coconut oil.
The exercise and diet for Ramadan outlined above will allow my clients to successfully continue their fat loss and muscle gain during the month of fasting, while keeping appetite levels stabilized and optimizing their vitamin, nutrient and mineral status. They won't be able to exercise for as hard and as long as they may normally, but they'll end the month in good shape, with typically 1-2 pounds of fat loss per week, and very little sacrifice or slight gain of lean muscle.
If you have questions, comments or feedback about an exercise and diet for Ramadan, or about the best way to structure exercise and diet with fasting, then leave your thoughts below!
Hi, even if I am not Muslim, I will try this. Thanks.
A very interesting article, Ben. I’m not muslim, but I’ve been practicing intermittent fasting for about 4 years now, so I found the information here quite positive.
I do have a question regarding fasting after one’s workout, though. Mainly, can I lift at night and not eat until the morning, and still expect to build muscle so long as I eat enough the following day?
I’ve heard some of a podcast you did with Dr. Jason Fung, and I know he is a believer in exercising to build muscle without worrying so much about the “post workout window”, because protein synthesis lasts anywhere from 24-48 hours after lifting.
However, waiting 12 hours to eat after a workout is long time, so I thought I’d ask you your thoughts, since I’ve never been able to find any studies analyzing such prolonged fasting after lifting.
What do you think?
Read this article on GetSetGo Fitness about how to plan your fitness routine during Ramadan – http://getsetgo.fitness/blog/how-to-stay-fit-during-ramadan/
Hi Ben – thanks for the article above which I’ve just stumbled across, very helpful! Last year was my first year for a while that I carried on training during Ramadhan, normally I rest it out for the month. I found that I lost 2lb compared to the normally 10-13lbs I lose (without training) – I’m 5’9″ and weight 12st 7lb.
As you’re aware, it’s nil by mouth until the ‘allowed’ hours, which this year for me will be from around 9.30pm – 1.20am – As someone has previously mentioned though, that prior to the opening of the fast is a highly spiritual time and thus difficult to work out. I also (physically) find it very difficult to consume anything at ‘breakfast’ time as I’m still full from the evening meal and within a few days the stomach has shrunk. However I do function pretty normally on a glass of milk and a few dates for closing meal, but can’t stomach anything more than that.
I would normally work out during my lunch hour (1pm ish), so with that in mind, are there any recommendations you can give with regards to types of training and opening/closing meal to help with some fat loss and shredding?
Thanks
Hi Ben
This is really helpful. I’ve been doing a similar diet plan through ramadaan, with no exercise and have lost about 3.5kg. My clothes seem to be the tiniest bit more comfortable, but not dramatically.
The time before sunset, is actually one of the more auspicious times to make prayer – something which I observe quite strictly!
Are there any other recommended work out times and subsequent workouts that you would recommend to help aid weight loss/change body shape?
Many thanks in advance!!
There's some really good options in this program for different way to burns fat: https://bengreenfieldfitness.com/2015/09/how-to-l…
I read from other resources that the best time to do a strength workout is not while fasting in ramadhan because it can cause muscle loss.What do you think?Should i do strength training while fasting?
Yep – short, higher intensity body weight workouts that include brief but explosive cardio boosters during the workout because this will help to maximize post-exercise protein synthesis and recovery, and since body temperature and peak protein synthesis are both going to occur in the later afternoon or early evening anyways, this is a better time to be doing this workout compared to squeezing it in after breakfast and shorting yourself on sleep.
Has there been much success with this plan for Ben’s clients? Has anyone tried this?
I've had a bunch of people anecdotally report that I helped them tremendously but I don't have any case studies for you.
This is a really helpful article!
The links for the workout plan seem to be broken – any chance this can be fixed?
Hey Nadia – they aren't actually workout plan links, but links to private coaching with Ben, which you can now find at greenfieldfitnesssystems.com/ben
Sorry! Go here! https://greenfieldfitnesssystems.com/product/ben-…
God Bless You! Thank you so much for this! I was wondering when to time my workout- and your timing is perfect. That way dehydration won’t be a problem and energy will be replinshed shortly after the workout. Thanks!!! :))))
Hi Ben!
Great article. I am insulin resistant. Do you have a recommended diet and exercise plan to follow during ramadan for those with my condition?
I don't have a pre written plan per se, but I'd look into something like Keifer's Carb Backloading protocol. Check this out: http://pacificfit.dhpress.hop.clickbank.net/?pid=…
Hey Ben
Thanks for the advice! Every year I am pretty good with training in the first two weeks but the last two weeks are a huge struggle for me – so hopefully following this plan will help!
My training consists of:
– 3-4 resistance sessions/week (legs, arms, abs, and full body) approx. 30min
– low intensity steady state 2-3x/week approx. 45min
– HIIT 2x/week approx. 20min
Would you advise I cut the frequency/lengths of my workouts during fasts? Due to my personal time restrictions, I sometimes split my workouts so low intensity steady state in the morning and resistance in the evening- but I may get too thirsty by maintaining that regime?
Thanks for your help :)
During a fast, to avoid hormonal imbalance, thyroid downregulation, etc. I really only recommend sauna, cold showers, yoga, tai chi, and a couple times a week very super slow training sessions like we talk about here: https://bengreenfieldfitness.com/2012/07/does-…
Good Stuff Ben!!!!
thank you so much for this plan ! I have been on a diest for almost 3 months now and lost 33 lbs and was so afraid of how am I gonna follow my diet in Ramadan ! but this helps a lot ! thank you so much :)
Each among us needs a certain optimum volume of calories to
operate properly. In association to this, you’ll also realize that an eating plan program that will keep you healthy ought not stop with the food consume.
The importance of very good diet and meal plans especially for our Muslim brothers will really keep them healthy in their own holiday season.
Hey, I exercise at nite before Sunrise I do low impact aerobics and strength training then I have my breakfast which is kelloge special k cereal and yogurt, dates, dried fig and banana shake
Then after sunset I have fruit salad no sugar and a date later I walk 7-10 km.
I’m thinking of skipping or running on the stairs .
Will my plan make me lose weight???? I am 160 Pounds 18 yrs old and 5″3 please help me
i would also advice on curbing sodium intake during the month of ramadan to avoid thirst and binging on water after breaking the fast
Nice post Ben. But, are you sure Aladdin practiced Ramadan…?
I was stereotyping with a broad brush, but at least he's got his flex on.
Looks great Ben, but I think you'll find *any* water consumption during the fast is disallowed.
Not only water,but the amino acids are also considered food ofcourse and hence forbidden.
Those are good for other types of fasts though, such as an intermittent fasting protocol.
He did mention for normal fasts that was a good idea, but it’s not technically allowed for Ramadan.
“Fast:
-Begin fast. In a scenario where water or minimal use of supplements would be allowed during a fast, you’d want to be using 5-10g amino acids 1-2x during the fasting period, along with 2-3 cups green tea and 1-2 servings of a greens supplement, but these are technically not allowed for Ramadan.”
Always read the whole article, so there are less understandings.
He did not prescribe anything incorrect. :)
Blessings!
thanks for this amazing advice Ben it's very useful my question is how can i practice in Ramadan especially i get too thirsty and tired what should i do i hate to quit training i usely run 6–16 km twice a week and some exercises
What do you recomand i hope you keep Ramadan advices comming
God bless you
Just follow the tips above, Kimo!
hi ben. great post with the month of fasting around the corner. i have a severe allergy to dairy. what would u recommend i substitute yogurt it with?
from personal experience, i recommend a banana to be included in the pre-fasting meal as the high potassium content helps curb thirst and would advise most people to drink a cup of water every 2 hours after breaking the fast to stay hydrated. dates and whole fruits should be a good source of energy that wont cause unhealthy insulin spikes. i second working out before breaking your fast. recent research has shown that doing short interval cardio while fasting works to pinch hit for leptin and speed up fat loss
Great idea on the banana as the option for the fresh, raw fruit, Abdi. In terms of dairy, one really good and quite filling substitute is full fat coconut milk, which you should be able to find in the Asian cooking section of the grocery store…