Ramadan · Spiritual fasting

Your Ramadan, with energy from dawn to dusk

Know what's happening in your body through the day, and what to eat at suhoor and iftar to avoid the slump, the thirst and the headache. So you can focus on what matters.

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SuhoorEnergy for the day

IftarRefuel, no heaviness

30 daysWith full history

Free Data in the EU iOS · Android

Sound familiar?

By mid-afternoon I'm out of energy and short-tempered

Energy into the evening

I get headaches the first few days of Ramadan

Less thirst during the day

I overeat at iftar and end up feeling awful

Fewer headaches

What you will notice

What you get out of it

This is what changes in your day to day when you give your body well-guided hours without food.

Energy into the evening

You reach the last hours of the day without dragging or snapping.

Why:A suhoor with protein, fat and fiber releases energy slowly.

Less thirst during the day

Dry mouth and heavy thirst become much easier to handle.

Why:Spreading water between iftar and suhoor and cutting salt holds water.

Fewer headaches

Fewer days with that mid-afternoon pressure in your head.

Why:It usually comes from low hydration or dropping coffee all at once.

Iftar without the heaviness

You break the fast calmly instead of collapsing on the couch.

Why:Starting with dates, water and soup preps your stomach for the main dish.

You rest better

You plan dinner and suhoor so you actually get enough sleep.

Why:Heavy meals very late fragment sleep that's already shorter.

Focused on the spiritual

Less fatigue and discomfort, more calm for prayer and family.

Why:When the body feels right, the mind and spirit have room.

SCIENCE · PHASE BY PHASE

What happens in your body, hour by hour

The app tells you the moment you enter each phase. No more waiting around to "see if it works."

After suhoor

Slow-release energy

0-3hAfter suhoor

Slow-release energy

Oats, eggs, yogurt, nuts and water. They carry you for hours.

3-6hStable blood sugar

A calm, productive morning

Still full. A good stretch for work that needs real focus.

6-9hInsulin drops

Your body taps its reserves

Some hunger may show up. Stay out of direct sun and avoid exertion.

9-12hFat burning

Energy coming from fat

Midday. If a headache starts, rest a few minutes in the shade.

12-14hLight ketosis

Calm and clarity

Many people find a calm here that suits reflection and prayer.

14-16hHome stretch

Iftar well earned

Get iftar ready: dates and water, soup, then the main dish.

Your progress

What to expect, week by week

Week 1

Adjusting. The first days are hardest: rest and hydrate well at night.

Weeks 2-3

Your body adapts. Fewer headaches and more energy in the afternoon.

Month 1

A full Ramadan, with your history of days and how you felt.

Month 3

If you like, keep a gentle 16:8 fast the rest of the year.

What the science saysRamadan with Energy: Fasting Guide

Reviewed on 12/10/2026

The Ramadan fast, with no food or drink from dawn to sunset for 29-30 days, is associated in healthy adults with temporary losses of weight and body fat and small improvements in blood lipids, which usually reverse within weeks. The main challenges are hydration and how meals are split between suhoor and iftar; people with diabetes or other conditions should plan it with their doctor.

A meta-analysis of 70 publications (2,947 participants) found weight and fat losses during Ramadan that reverse 2-5 weeks later. [1]
Across 91 studies and 4,431 healthy adults, Ramadan fasting was linked to slightly lower LDL and slightly higher HDL, with small effects. [2]
IDF-DAR guidelines call for risk stratification, adapted nutrition and medication adjustments for people with diabetes who fast. [3]

Frequently asked questions

How do I keep my energy up during Ramadan?

It starts with suhoor: don't skip it. Choose slow-release foods (oats, whole-grain bread, eggs, yogurt, nuts) and spread your water between iftar and suhoor. Avoid hard effort during the middle of the day.

What should I eat at suhoor so I don't get hungry?

Combine protein (eggs, yogurt, fresh cheese), a whole grain (oats, whole-grain bread) and a healthy fat (olive oil, nuts). Skip sweets and very salty food: they leave you hungrier and thirstier.

How do I avoid headaches?

Drink about 2 liters of water between iftar and suhoor, cut back on coffee gradually the week before, and get enough sleep. Avoid very salty foods at suhoor.

Can I work out during Ramadan?

Yes, but keep it gentle. The best window is usually one or two hours after iftar. Do strength work or light cardio and avoid intense fasted sessions, especially in the heat.

Who should talk to their doctor before fasting?

People with diabetes, kidney or heart problems, high blood pressure on medication, or who are pregnant or breastfeeding should check with their doctor first. They may adjust medication timing or advise against fasting.

Scientific sources (3)