On the night of February 22, 2024, around 10 PM, I had a life-changing realization—I had been way too careless about my health.
I was shocked to find out that I had high cholesterol, high fasting glucose, low HDL, high LDL, and excessive triglycerides. And to make things worse, my Troponin I level (a heart enzyme) was 98.7—when the normal range is below 2. On top of that, I weighed 98.45 kg.
Boom! Everything piled up, and I suffered a heart attack.
I was immediately hospitalized. The doctor told me I had to go on a strict diet and completely change my lifestyle—no more unhealthy eating, and I had to exercise at least 30 minutes a day.
That was when I realized it was no longer about just losing weight—it was about my life.
Then came Ramadan. I knew fasting could be a powerful tool to reset the body and improve heart health. So despite my condition, I forced myself to fast—because I knew fasting wasn’t just about spiritual benefits, but also about real, science-backed health benefits.
And guess what? By Day 11 of fasting, my weight had dropped from 98.45 kg to 91.28 kg!
At that moment, I became 100% convinced that fasting is not just about abstaining from food—it can be one of the best ways to lose weight and heal your body.
But to maximize the benefits, you need the right approach—including the right diet and exercise! And the best way to stay fit during Ramadan? Training at Grand Focus Fit!
Let’s break it down!
1. Never Skip Suhoor—Eat Smart!
Suhoor is your fuel for the day. But remember, it’s not about eating as much as possible—it’s about eating the right foods.
Choose foods that are high in protein, fiber, and healthy fats, such as:
✅ Protein: Eggs, skinless chicken, fish, tofu, tempeh
✅ Fiber: Oatmeal, bananas, apples, leafy greens
✅ Healthy fats: Avocados, nuts, olive oil
🚫 Avoid fried, oily, and sugary foods—they’ll make you feel sluggish and hungry faster.
💡 Pro Tip: Drink 2-3 glasses of water at suhoor to stay hydrated throughout the day!
2. Don’t Overeat When Breaking Your Fast
After fasting all day, it’s tempting to binge-eat everything in sight. But if you want to lose weight during fasting, control your portions!
✅ Start with a glass of water & 3 dates
✅ Wait a few minutes before eating a full meal
✅ Choose nutrient-dense foods: complex carbs (brown rice, sweet potatoes), lean protein (chicken, fish, tofu), and fiber-rich veggies
🚫 Avoid greasy foods, sugary drinks, and excessive carbs—they will slow down your metabolism!
💡 Pro Tip: Eat slowly, chew thoroughly, and listen to your body. Your stomach shrinks while fasting, so you don’t need to eat excessively!
3. Workout Before or After Iftar (Breaking Fast)
Many people avoid working out during Ramadan because they fear losing energy. But if done correctly, you can still train without feeling exhausted!
Best workout times:
✔️ 30 minutes before iftar → You can train, then immediately rehydrate & refuel
✔️ 2-3 hours after iftar → You have enough energy for a more intense workout
Best exercises during Ramadan:
✅ Light weight training at Grand Focus Fit to maintain muscle mass
✅ Low-intensity cardio (walking on a treadmill, stationary cycling) for fat burning
✅ Yoga & stretching for relaxation and mobility
💡 Pro Tip: Avoid high-intensity workouts (HIIT, sprints) to prevent exhaustion. Listen to your body!
Want to train safely during fasting? Train with a Personal Trainer at Grand Focus Fit! They’ll design the perfect Ramadan workout for you.
4. Plan Your Post-Iftar Meals Wisely
Some people think, “I fasted all day, so I can eat anything!”
Wrong. You need to eat smart!
✅ Choose complex carbs (brown rice, quinoa, sweet potatoes)
✅ Eat high-quality protein (skinless chicken, fish, tofu, tempeh)
✅ Get fiber & vitamins from vegetables & fruits
✅ Consume healthy fats (avocado, almonds, olive oil)
🚫 Avoid eating too late at night, as it slows metabolism and disrupts sleep.
💡 Pro Tip: Eat small, frequent meals after iftar instead of one massive meal.
5. Stay Hydrated & Get Enough Sleep
Fasting causes fluid loss, so hydration is key!
Water intake guide during fasting:
✔️ 2 glasses at suhoor
✔️ 2 glasses at iftar
✔️ 4 glasses before bed
Lack of sleep can trigger cravings and make workouts harder. Aim for 6-8 hours of sleep per night!
Conclusion: Fasting + Gym = The Ultimate Diet Hack!
I’ve proven it myself! In just 11 days of fasting, I lost 7 kg—but more importantly, I felt stronger, healthier, and my heart condition improved.
So if you think fasting makes you weak, think again! If you feel weak, you’re probably eating the wrong foods and skipping workouts.
Fasting is one of the best ways to reset your body & lose weight—if done correctly.
Combine it with training at Grand Focus Fit for MAXIMUM results!
Why should you train at Grand Focus Fit during Ramadan?
✅ Complete & modern facilities for all fitness levels
✅ Certified Personal Trainers to help you optimize workouts
✅ 50+ exciting fitness classes weekly
✅ Open until late night so you can train after Tarawih
📍 Visit Grand Focus Fit & start your fitness journey today!
If you’ve tried dieting while fasting, share your experience in the comments! I’d love to hear your story! 🚀🔥
