Struggling with low energy, cravings, or digestive discomfort during Ramadan fasting? If you often feel drained, bloated, or experience sugar cravings during Ramadan, you’re not alone. A recent survey from our Ramadan Challenge revealed:
- 90% of participants reported sleep struggles during Ramadan.
- 86% rated their digestion as average or below average.
- 75% felt fatigued and stressed while fasting.
- 52% struggled with sugar cravings.
But what if fasting didn’t have to feel like an energy drain? What if you could use this time to reset your metabolism, improve digestion, and balance your hormones? That’s exactly what we explored in our 5-day Ramadan Challenge. Here’s a full recap with key insights, expert advice, and science-backed strategies to help you thrive this Ramadan!
Transforming your Ramadan experience: The Ramadan Challenge
We designed this challenge to help participants experience a more balanced, energized, and nourishing Ramadan by focusing on key areas like sleep, digestion, cravings, and sustainable energy. Led by six expert coaches, the program provided invaluable strategies for resetting metabolism, improving gut health, and supporting hormonal balance.
Our expert panel included:
- Dr. Rita Nawar (Endocrinologist) – Blood sugar & insulin management
- Dr. Rita Saba (Pediatrician) – Family wellbeing and safe fasting strategies for teens
- Karim Yahfoufi (Naturopath & Nutritionist) – Sleep, digestion, gut health & fasting metabolism
- Marine Baaklini (Yoga Instructor) – Yoga for hormone balance
- Cathy Jeroudi (Sophrologist) – Craving control & stress management
- Asmaa Lahlou (Naturopathic Chef) – Nutrition for optimal energy
Top challenges participants faced (and how to overcome them)
1. Energy crashes & fatigue
What we learned:
- 75% of participants felt exhausted during Ramadan due to unstable energy levels.
- The main culprits? Refined sugar, processed foods, and dehydration.
Solution: ✔ Prioritize protein & healthy fats at Iftar to sustain energy. ✔ Limit refined carbs and sugary foods to prevent crashes. ✔ Hydrate smartly (sip water gradually—spread intake evenly). ✔ Incorporate movement (gentle stretching or walks post-Iftar) to avoid feeling sluggish.
2. Sleep disturbances & poor recovery
What we learned:
- 90% of participants struggled with poor sleep quality during Ramadan.
- Late-night eating disrupted melatonin production, reducing deep sleep.
Solution: ✔ Avoid heavy meals right before bed to allow proper digestion, opt for light, hydrating options like cucumber + kefir. ✔ Reduce blue light exposure (screens) at night to support melatonin. ✔ Optimize magnesium intake (pumpkin seeds, dark chocolate, leafy greens) to enhance relaxation. ✔ Finish eating 2–3 hours before bedtime to improve sleep quality. ✔ Try Yoga Nidra (guided relaxation) to reset sleep patterns.
3. Sugar cravings & emotional eating
What we learned:
- 52% of participants struggled to reduce sugar intake during Ramadan.
- Emotional eating was triggered by stress, fatigue, and poor meal balance.
Solution: ✔ Start Iftar with protein & fiber to stabilize blood sugar. ✔ Use mindful eating techniques to slow down & recognize fullness. ✔ Reduce processed sugar and replace with natural whole food options like dates in moderation. ✔ Practice stress-management techniques (breathwork, sophrology, or herbal teas).
4. Digestive discomfort & bloating
What we learned:
- 86% of participants reported digestion issues, from bloating to slow bowel movements.
- Common mistakes: Overeating at Iftar, lack of fiber, and inadequate hydration.
Solution: ✔ Break your fast with gut-friendly foods like bone broth, water-rich foods (soups, salads), or ginger tea and fermented foods like olives. ✔ Increase fiber intake (chia seeds, flaxseeds, leafy greens) to promote digestion. ✔ Drink water 30 minutes before and after meals to avoid digestive stress. ✔ Chew food slowly to enhance enzyme production & absorption.
Science-backed strategies from the Ramadan Challenge
1. Balance blood sugar to sustain energy
- What Works:
- Meal Order Matters: Eat fiber (vegetables, nuts, seeds, legumes), protein & fat first followed by carbs.
- Anti-Inflammatory Spices: Add cinnamon or turmeric to meals to reduce insulin spikes.
- Participant Result: 60% reported fewer cravings after adopting PFF-focused meals.
2. Optimize hydration for all-day energy
- Common Mistake: Drinking large amounts of water quickly at Suhoor leads to frequent bathroom trips.
- Expert Advice:
- “Eat your water” with hydrating foods (cucumber, watermelon, zucchini).
- Add electrolytes: A pinch of Himalayan salt in water or coconut water.
3. Gut health hacks for smoother fasting
- Key Takeaway: Fermented foods boost microbiome diversity, reducing bloating.
- Do This:
- Include 1–2 tbsp of raw apple cider vinegar in water before meals or in your salad dressing.
- Avoid processed vegetable oils; use cold pressed extra virgin olive oil or ghee for cooking.
4. Stress management & hormonal balance
- Sophrology techniques:
- Emotional eating is often triggered by stress, anxiety, or fatigue. Sophrology techniques can be a powerful way to help bring your focus back to the present moment and reduce impulsive cravings.
- Yoga for hormones: Yin Yoga to lower cortisol
- Chronic stress can disrupt hormonal balance, leading to fatigue, cravings, and poor sleep. Yin Yoga, a slow and meditative practice, helps activate the parasympathetic nervous system, reducing cortisol levels and promoting relaxation.
- By incorporating a short Yin Yoga session into your bedtime routine, you support hormonal regulation, improve sleep quality, and wake up feeling more refreshed.
Join our full Ramadan coaching program – One day left!
Fasting smart: The key to an energized & balanced ramadan
Ramadan isn’t just about abstaining from food—it’s an opportunity to reset your body, nourish yourself intentionally, and build habits that enhance your energy, digestion, and overall well-being.
Throughout our Ramadan Challenge, we saw firsthand how small, strategic food and lifestyle choices can make all the difference between feeling exhausted and truly thriving during fasting. That’s exactly why the Authentik Ramadan coaching program goes beyond just meal planning.
✔ It provides daily support to help you stay on track.
✔ Weekly coaching ensures you understand how to optimize your energy levels.
✔ A holistic approach guides you in balancing hormones, reducing cravings, and improving digestion—so you can enjoy nourishing meals without discomfort.
What’s inside the program?
- Expert-led coaching sessions
- 60+ nutrient-packed recipes
- Personalized meal plans for digestion & energy
- Yoga sessions, teens first Ramadan coaching and sophrology coaching
By making small, mindful changes—like swapping processed foods for our one of our 60+ delicious recipes part of Ramadan program meal plan—you can enjoy indulgence without the negative impact on your health.
Ready to transform your fasting experience? Join our Ramadan coaching program and start feeling lighter, more energized, and fully aligned with your well-being. Do it fast, it’s starting tomorrow!
🔗 Click here to learn more & secure your spot!
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About the author
Meet Nabil, the co-founder and COO of MyAuthentikSpoon, an online plateform dedicated to helping people make better food choices for stronger wellbeing. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with our expert naturopathic coach to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
