Eating Out in Ramadan: Healthy Iftar and Sehri Tips

Last updated: 27 September 2026.

Ramadan in Pakistan is a season of family Iftars, restaurant buffets, Iftar deals from fast-food chains and late-night Sehri outings. It is a special time, but many people find they feel heavy, tired or even gain weight during the month. Fasting all day and then eating a lot of fried and sugary food quickly is hard on the body. These practical tips help you enjoy Ramadan meals while feeling better.

At Iftar: start gently

1. Break your fast with water and one to three dates, following the Sunnah.
2. Pray Maghrib or pause for 10 to 15 minutes before the main meal. This gives your body time to adjust and helps prevent overeating.
3. Start with soup or salad to rehydrate and fill up.
4. Then choose your main dish, ideally grilled or baked.
5. Have fried items like pakoras and samosas as a small treat, not the whole meal.

Iftar buffets and deals

Tempting choice	Better approach
Filling the first plate with fried snacks	Start with soup, salad and fruit
Several glasses of sweet sherbet	One glass, then water
Every dish on the buffet	Pick 3 or 4 favourites
Multiple desserts	One small dessert, or share
Eating very fast	Eat slowly and pause between plates

Buffets encourage overeating because we want value for money. Remember that feeling uncomfortable afterwards is not good value.

Hydration between Iftar and Sehri

• Aim to drink water steadily throughout the evening, not all at once.
• Limit tea and coffee, which some people find dehydrating.
• Avoid very salty foods, which increase thirst the next day.
• Water-rich foods like watermelon, cucumber and yoghurt help.

Sehri: fuel for the day

Sehri should keep you going until sunset. Heavy, oily food can make you thirsty and sluggish. Better choices include:

• Whole-grain roti or oats for slow energy.
• Eggs, yoghurt, lassi or milk for protein.
• Fruit and water.
• Less parathas fried in lots of ghee, less salty foods.

Late-night Sehri outings to fast-food places are popular, but a burger and fries at 3 a.m. followed by a long fast is hard on digestion and hydration. If you go, choose lighter items and drink water.

Fast-food Iftar deals

Many chains offer Iftar deals and boxes during Ramadan. To make them work for you: share a big deal among more people, add a salad or fruit at home, choose water over soft drinks, and save leftovers safely for later. Read our Ramadan food deals guide for how to find good-value deals.

Special health conditions

People with diabetes, high blood pressure, kidney disease, pregnancy or other health conditions should speak to their doctor before Ramadan about whether and how to fast safely. See also fast food and diabetes.

Lighter homemade Iftar ideas

• Air fryer broast instead of deep-fried.
• Chicken tawook with salad and hummus.
• Baked samosas or air-fried pakora patties.
• Fruit chaat with less sugar.
• Mint lemonade with less sugar.

Why we feel heavy after Iftar

After many hours without food, the body is ready to absorb energy quickly. A large, rich meal eaten fast, especially one full of fried snacks, sugary drinks and white bread, can leave you feeling bloated, sleepy and uncomfortable. Blood sugar can rise sharply and then drop, making you tired during Taraweeh. Eating slowly, in stages, with more vegetables and protein helps avoid that heavy feeling.

A balanced Iftar plate

Part	Suggestion
Break the fast	Water and 1 to 3 dates
Starter	Lentil or vegetable soup, or fruit chaat with little sugar
Main	Grilled chicken, kebab or a modest portion of the main dish
Carbs	One roti or a small portion of rice
Vegetables	Salad, raita or a vegetable dish
Treat	One or two pakoras or a samosa
Drink	Water; one glass of sherbet if you like

Eating out with the family

1. Book early or arrive early at busy restaurants; hungry waiting leads to over-ordering.
2. Order a mix of dishes to share rather than individual heavy meals.
3. Include at least one grilled item and one salad.
4. Order water for the table.
5. Take leftovers home in clean containers and refrigerate quickly.

Staying active in Ramadan

Light activity helps digestion and energy. A gentle walk after Iftar, Taraweeh prayers, and stretching are good options. Avoid intense exercise during fasting hours, especially in hot weather, and ask your doctor if you have health concerns.

Food safety in Ramadan

With large Iftar spreads and late-night meals, food often sits out for hours. Refrigerate leftovers within two hours, reheat until piping hot, and don’t keep fried food and chutneys out overnight. See our guide to takeaway and leftovers food safety.

Eid after Ramadan

After a month of fasting, Eid brings rich food and sweets. Your stomach may need time to readjust to daytime eating, so start with lighter meals on Eid morning, enjoy sweets in small portions, and keep drinking water.

Small, mindful choices during the month help you finish Ramadan feeling healthier and more energetic, not heavier.

Ramadan Mubarak, and may your Iftars be both joyful and nourishing.

Frequently asked questions

What should I eat first at Iftar?

Water and dates, followed by a short pause and then soup or salad.

How can I avoid gaining weight in Ramadan?

Limit fried and sugary foods, control portions at Iftar and buffets, and stay active with light walks.

Is it okay to eat fast food for Sehri?

Occasionally, but heavy, salty food can make fasting harder. Choose lighter options and drink water.

How much water should I drink?

Spread water through the evening and night; needs vary with weather and activity.