If you’ve ever wondered how Nutritionists avoid or indulge in Konafa with mangoes like the rest of us in Ramadan, or if you’ve ever tried to guess how that health coach you religiously follow on Instagram still works out during Ramadan, we’ve got the scoop for you. We’ve interviewed 16 of Egypt’s finest Nutritionists, Health and Fitness Coaches and got the juicy center of all their wellness Ramadan tips on how to stay fit, lose weight, workout and get the best out of this holy month.


“A great tip for maintaining weight loss is to avoid sweet drinks and replace them with herbal drinks and teas because they’re filling and prevent you from overindulging on empty calories like soda drinks.” 

Nancy Ashmawy– Registered Holistic Nutrition.


“Best thing to do for Suhoor is to focus on low Glycemic Index foods (foods that slowly release energy throughout the day and can last for longer hours during the day). Great sources of protein are 2 eggs or a few spoonfuls of beans or 1 large cup of yogurt. Examples of complex carbs are brown toast or oats. Good sources of fats are few unsalted nuts or a teaspoon of olive oil.”                                              Angy Aboud– Nutritionist Therapist 




“Don’t overeat all at once, eat small frequent healthy meals between Iftar and Suhoor” 

Rowana Badry – Certified Fitness Instructor at Befit360




“Managing our blood sugar levels is key to maintaining our energy levels throughout the day. Consumption of sugary foods, having too much to eat at once, or eating too quickly causes blood sugar level to spike. Our body responds by bringing down sugar levels fast, which may lead to a feeling of tiredness or reduced energy after meals.” 

Nadine El Alaily –  Nutritional Therapist and Founder of Body Blocks


“Don’t Skip Suhoor! Ramadan is not meant to be a period of starvation if your goal is weight loss; having smaller and more regular meals throughout the feeding hours will help you get all the nutrients you need to fuel your body and aid with weight loss. Opt for Suhoor that is rich in whole grains and protein.” 

Nadine Zaki – Pilates Instructor and Nutritionist



“Gaining muscle in Ramadan shouldn’t be your #1 Goal during. Gaining Muscle Mass is a process that needs an adequate number of sleeping hours, a caloric surplus that needs to be consumed above your baseline during a normal day and enough time to recover from intense workouts.”

 Muhammad Sherif Omar– PN Certified Nutritionist & Founder of  TFG & TNG Egypt




“It’s very important to just move, find an activity that works for you and your body that lets you move. The key is that it has to be sustainable, so you don’t quit in the middle of Ramadan.”

Farah Nofal – Integrative Nutrition Health Coach & Yoga Instructor




The best time for a good workout with heavy lifts is after iftar to be equipped with the right energy to lift. Ramadan is challenging because of the limited time to consume all the food you need, so plan your meals ahead. Just make sure that you are meeting the macronutrients your body needs to build lean muscle.  

Mohamed Degwy – Founder of Degwys Fitness & Nutrition


“Working out in Ramadan to lose weight does not depend on when you work out. It does not make a difference if you exercise then eat or vice versa. You should just choose the time where you feel energetic enough to work out because that’s when our body will make the best out of it, in terms of performance.” 

Dalia Omar – Integrative Nutrition Health Coach, Zumba & Jumping Fitness Instructor

“Hydration is more important than food in Ramadan! That’s because your body is made up of 70% water and water is key in the proper functioning of your cells and nerves. So between Iftar and Suhoor, be sure you are consuming adequate amounts not only of water but also of FRUITS like cantaloupe, berries, oranges, watermelon as well as vegetables to keep you hydrated.” 

Dana Dinnawi – Creator of Empowered Wellness and Living


“You may need to avoid high glycemic index food at Sohour to avoid having high blood sugar and feeling hungry when you wake up. After a high blood sugar spike, you will usually feel terrible and that’s what makes you feel hungry and don’t have mental clarity. Stay energized by balancing the meals with lean protein, healthy fats, and complex carbs.” 

Aya Ali – Health & Nutrition Coach and Founder of Xtreme Wellness

“The best time to workout during Ramadan is absolutely 2 hours after Iftar so your body is hydrated and full of energy. When we workout before Iftar our body is dehydrated so when we sweat we lose minerals, vitamins, and sodium  which will cause muscle loss, not fats.” 

Mohamed Wahid –  Fitness Manager WorldGym

“I would say planning ahead is the number one tip. Try to have a plan of what to eat throughout the week.” 

Asma Nassef – Dubai Based Health Coach




“Substitute sugar with honey even if you’re going to make sweets, dip them in honey instead of sugar. Make sure you are not bloated or constipated and always take your probiotic if so. Stay tuned with your body and be aware of its digestion process.”

Amina Rashad –  Founder of Glow



“Starting off your meal with soup and salad before indulging in protein and carbs (if you have to), and spending quality time with family members during mealtime.”

Noha Abu Sitta – Child and Adolescent Psychology, Certified Parenting Educator, and Kids’ Health Coach.



“If you choose to eat desserts, wait 2-3 hours after iftar. Sweets right after iftar will slow down the digestion process, increase the size of your stomach, and reduce nutrients absorption from your meal.”

Fayrouz Nasser Eid – Nutritionist and Founder of The Daily Crisp