You’re probably searching for the best diet plan for weight loss in Ramadan because you want to lose weight, manage PCOS, and still feel energetic during your fasts — right? Don’t worry, many women in Hyderabad struggle with the same problem every single Ramadan.
Clients at Asma’s Healthy You drop 2 to 3 kilos during Ramadan without weakness, without mood crashes, and without giving up their favorite Hyderabadi flavors.
And Insha’Allah, you’ll be able to do the same when you follow this simple, structured plan.
Let’s fix your energy, balance your hormones, and make this your best diet plan for weight loss in Ramadan.
Understand What Your PCOS Body Needs During Ramadan
PCOS makes your insulin levels more sensitive, which means your body reacts quickly to high-carb Iftar meals. That’s why women with PCOS gain weight during Ramadan, even though they’re fasting 14 hours.
You don’t have to panic. You need to stabilize your sugar spikes.
Follow these steps:
- Add at least 20–25g of protein in both Suhoor and Iftar.
- Avoid the typical “all-carb Iftar plate”.
- Keep your gut light by avoiding deep-fried items.
- Drink water in 3 intervals (not chugging at once).
Make sure you remember this: One balanced plate beats 100 fancy diet charts.
It’s really OK if this is new for you — we’ll keep it simple.
The Ideal Suhoor Plan for Weight Loss & PCOS
Suhoor decides how your entire fasting day will feel. If you feel tired by 2 PM, your Suhoor wasn’t balanced.
What Suhoor should include (Hyderabad edition):
- 2 eggs or paneer/chicken for protein
- Slow-cooked vegetables or a big bowl of Salad for slow carbs
- 1 tbsp chia seeds (great for PCOS)
- Water + 2 dates (not more)
The choice of foods is more important. If you focus on good quality food with some portion control, you will not have to count calories.
If you’ve been skipping Suhoor, Astaghfirullah — don’t do that again.
The Perfect Iftar for Weight Loss (Without Weakness)
Most people in Hyderabad break their fast with fritters, samosas, bajjis, bondas, and then wonder why they gain 3 kilos by Eid.
You don’t need to stop enjoying Iftar. Just follow this smarter sequence.
Iftar Steps (Do This in Order):
- 1 date + Almonds + Pumpkin Seeds
- Protein first → grilled chicken, paneer, fish or lentil soup
- Vegetables → cucumber, salad, sautéed veggies
- Carbs last → 1 small multi millet roti or ¼ th cup cooked quinoa
A small portion of any fruit can be eaten in the end of meal. Few berries or few pieces apple or 1 kiwi or some Pomegranate can be added in the end.
This sequence controls insulin spikes — especially crucial for PCOS weight loss.
Make sure your Iftar is finished within an hour, not stretched for 2 hours.
Don’t worry — you won’t feel deprived at all.
No need for a separate Dinner meal
As we are eating a protein-packed packed wholesome iftar meal. We do not need a separate Dinner meal after it. The above meal will give us steady energy for hours. No bloating or heaviness around Taraweeh time, which is a common complaint of people who eat regular iftar and heavy dinner meals.
Hydration Strategy for PCOS During Ramadan
Hydration is everything — especially with Hyderabad heat.
- Do not drink a lot of water with meals
- Wait for half an hour and drink at least a litre of water before you sleep
- Can take herbal teas or warm water before
- Sleep, wake up a little early for Suhoor, and drink ACV water.
Add ORS or lemon water n salt water if you feel dizzy. You do not need sugary Rooh Afza or carbonated drinks — they cause instant bloating for PCOS.
One quality hydration plan is equal to 100 random “Ramadan diet hacks”.
Foods You MUST Include for Weight Loss + PCOS Relief
These are non-negotiable for the full 30 days of Ramadan.
- Flax seeds (1 tablespoon)
- Chia seeds
- Lean chicken/fish
- Vegetables in every meal
- Low-GI fruits (apple, pear, berries)
- Greek yogurt or curd
People improve their energy in 48 hours by including just 2 of these foods. If this is overwhelming, don’t worry — start with one change at a time.
Foods to Avoid in Hyderabad Ramadan (If You Want Real Weight Loss)
Hyderabad is famous for its food — but some dishes should be “sometimes only.”
Avoid these during the weight-loss phase:
- Daily Haleem
- Biryani. Eat lots of Salad first, and a few morsels of Biryani once in a while
- Samosa/bonda/fritters
- Sugary juices
- Rumali roti
- Malpua and double ka meetha (limit to once per week)
Make sure at least 80% of your Ramadan meals follow the clean plan above and see a difference in your health.
Common Mistakes Women Make During Ramadan (PCOS Edition)
- Eating only carbs at Iftar
- Skipping Suhoor and calling it “intermittent fasting.”
- Eating Haleem every evening
- Drinking too little water
- Not balancing protein-to-carb ratios
- Overeating fruits, thinking they’re “healthy.”
- No proper sleep (PCOS hates sleep deprivation)
Conclusion
If you follow this diet plan for weight loss in Ramadan step-by-step, you’ll notice visible changes in 7 days — better energy, less bloating, stable mood, and smooth fasting. Your PCOS symptoms ease when your meals become structured. And weight loss becomes natural when your insulin stays stable.
You’ve got this. Ramadan is the best time to reset your body, Insha’Allah.
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