Skip navigation
Start your journey today Find a Consultant

Staying on track during Ramadan

For many, Ramadan begins on 23rd April for one month and the aim is to instil discipline within ourselves. Quite often we put too much emphasis on food in Ramadan, when in fact the whole purpose of Ramadan is to be humble and be grateful for what we have. Do not use Ramadan as an excuse to go off Plan – stay focused!

The key to successfully completing Ramadan is to plan. There is no reason why fasting should hinder your weight loss progress. Here’s a handy guide to keep you on track.
Decide what Step you will be following beforehand. Your Consultant will be able to help you with this:

Step 1
• Iftar: 1 Product + 775ml fluid (ideas below)
• Isha prayer (before or after): 1 Product + 775ml fluid
• Suhoor: 1 Product + 775ml fluid
Step 2
• Iftar: 1 Product + 200kcal meal + 750ml of fluid
• Isha prayer: 1 Product + 750ml fluid
• Suhoor: 1 Product + 750ml of water
Step 3
• Iftar: 400kcal meal + salad lunchtime allowance + 750ml fluid
• Isha: 1 Product + half of breakfast allowance 100kcal + 750ml fluid
• Suhoor: 1 Product + half of breakfast allowance 100kcal + 750ml fluid

• It is Sunnah (recommended) that you break your fast with water or a date. If you are following Step 1 or Step 2 then water is the better choice.
• As soon as you break your fast, have a Product before you go and perform your Maghrib prayer, so you are less likely to be tempted with other food.
• Drink plenty of water with your meal, after your meal, and before you close your fast at Suhoor. Remember fluid can be taken in the form of herbal teas, such as mint tea. Why not make up some ice-cold water with one of The 1:1 Diet water flavourings to quench your thirst when you break your fast. There are five tasty flavours to choose from; Raspberry and Elderflower, Orange, Lemon and Lime, Pineapple and Watermelon. Your Consultant will have these for you!
• Have a bar or bag of bites if you find having a Shake or Soup too much as your second Product.
• If you are on Step 1, a meal such as Spaghetti Bolognese is very satisfying and can be eaten whilst in the company of others eating without feeling you’re missing out on food.
• For those on Step 2, add your protein and vegetables to a Product such as our savoury meals, or even use one of our Soup flavours as gravy over your protein and vegetables.
• If you are incorporating exercise, cut it down to half an hour and try and leave that as close to Iftar as possible.
• If you are invited for Iftar and are following Step 1 it may be advisable to step up to Step 2 for that day, eating protein and vegetables for Iftar.

Glossary of terms:
Iftar – sunset the break of fast
Maghrib prayer – pray just after fast is broken
Isha – night prayer
Suhoor – time before fast is closed

Just remember Ramadan only lasts around 30 days and if you stay on Plan, you will feel so much better on Eid day and can celebrate your losses too!