In Oman, you can feel the day change as Maghrib approaches. Roads quiet down, kitchens get busy and families gather around the iftar table.
For many of us, Ramadhan is not just a calendar month; it is a new rhythm. And with that rhythm comes a familiar question: why does fasting feel renewing for some people, but exhausting for others?
Here’s the thing: fasting is a framework. What you build inside it determines whether Ramadhan becomes a reset, or a month of headaches, cravings and low energy.
One recent study offers a fascinating clue. Researchers followed overweight and obese participants through a full month of Ramadhan fasting and found three linked changes by the end of the month: modest weight loss, shifts in the gut microbiota and improvement in blood lipid markers.
In simple terms, the body’s internal environment responded to the new rhythm and it did not stop at the scale.
You do not need to know the names of bacteria to take the message. The gut is not just digestion. It influences inflammation, energy regulation and appetite signals. So when people say, I don’t know why, but I feel lighter and steadier in Ramadhan, biology may be part of the story.
But the same idea points to the opposite, too: if the nights become a cycle of heavy fried food, sugary drinks and very little sleep, the month can feel like strain rather than renewal. Fasting opens a door. Your choices decide what walks through it.
So how do you fast in a way that supports your body without turning Ramadhan into a diet project?
Break the fast like you respect your body. Many people try to compensate for the whole day in the first ten minutes, then wonder why they feel heavy, bloated, or sleepy. Start with water and something light. Pause. Then eat your main meal at a calmer pace.
Build an iftar plate that looks like a real meal. After a long fast, your body needs steady fuel, not a sugar storm. A simple structure works well: protein first (fish, chicken, eggs, legumes), vegetables or salad and a sensible amount of carbohydrates. Sweets can fit, but as a choice, not the foundation of the evening.
If sweets are your weak point, don’t fight them with drama. Make them smaller and later. Have dessert after you’ve eaten a balanced meal, not as the opener. Share one portion rather than collecting three. And notice the pattern: many cravings at night are not hunger, they are fatigue. When you’re tired, the brain asks for quick sugar. Sometimes the best 'diet' move in Ramadhan is not willpower; it’s going to bed earlier. A short walk can also blunt that craving.
Treat hydration as a plan, not a reaction. In Oman’s climate, dehydration can show up as headache, constipation, fatigue, or irritability. Don’t try to drink everything at once. Spread fluids between iftar and suhoor. Also be cautious with too much caffeine at night; it can sabotage sleep and make the next day harder.
Don’t skip suhoor. Skipping it often creates the pattern people complain about: a tough day, then overeating at iftar. Suhoor does not need to be big. It needs to be smart: protein plus fiber plus fluids. Yoghurt with oats and fruit. Eggs with whole-grain bread and cucumber. Labneh with olive oil and a banana.
Move a little, without overdoing it. Ramadhan is not the time to punish yourself with extreme workouts, but gentle activity helps digestion and mood. A 20 to 30 minute walk after iftar can transform the evening.
Protect sleep like it matters, because it does. Poor sleep increases cravings, lowers patience and makes the fasting day feel longer than it is. If you want Ramadhan to feel like a reset, sleep has to be part of the design.
A brief, responsible note: fasting is not one-size-fits-all. People with diabetes on certain medications, kidney disease, pregnancy with medical concerns, or any unstable health condition should seek medical advice before fasting.
The best Ramadhan routines are not complicated. They are consistent. A calmer iftar, a balanced plate, planned hydration, a sensible suhoor, light movement and protected sleep. That is the recipe for a month that feels spiritually meaningful and physically kinder.
Ramadhan will always ask something from us. But it does not have to drain us. When we fast with balance, the month becomes what it is meant to be: a reset, not a struggle.
Dr Asma al Yahyaei. The writer is an assistant professor at SQU
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