# Do You Gain Weight in Ramadan? What the Studies Actually Show

> Meta-analyses of more than 4,000 fasting adults find an average loss of about 1 kg in Ramadan, yet 59.5% of Jeddah families in one survey reported gaining. Why both are true, what moves the scale, and how to avoid the Eid rebound.

Canonical: https://www.mycallie.app/en/blog/ramadan-weight-gain-research
Published: 2026-10-23 · Updated: 2026-10-23
Author: Md Sadab Wasim · Source: https://www.mycallie.app

## Key takeaways

- On average, people lose a little weight in Ramadan. Three meta-analyses put the loss at 1.02 kg (85 studies), 1.24 kg (35 studies) and 1.34 kg (70 publications).
- Many people still say they gain. In a survey of 173 Jeddah families, 59.5% reported that some or all family members gained weight after Ramadan, and 40% blamed fatty and sugary foods.
- Averages hide a split. In an East London mosque study of 202 people, the average loss was 0.84 kg, but only 46% lost more than 1 kg.
- Part of the loss is water and lean tissue, and most of it comes back. Fernando 2019 found fat mass fell 0.98 kg and fat-free mass 0.66 kg, with a return towards baseline 2 to 5 weeks after Ramadan.
- Sleep and movement both drop. Total sleep fell from 7.2 to 6.4 hours a night across 24 studies, and fasting adults in Qatar walked 385 fewer steps a day.
- To avoid gaining, keep your normal calorie target, start iftar with dates and water, limit fried food and sweets, and plan Eid rather than letting it run for a week.

Callie is our app. This article is mostly about research, and the section about Callie is near the end. Every figure links to its source, which is also listed at the bottom.

This article summarizes published research and official guidance for general information. It is not medical or religious advice. If you have a medical condition, are pregnant or breastfeeding, or take regular medication, speak to your doctor before Ramadan about whether and how to fast.

## The 30-second answer

**On average, people lose a little weight in Ramadan, about 1 kg, and most of it comes back within weeks.** A [2020 meta-analysis](https://doi.org/10.1007/s00394-020-02216-1) of 85 studies, 4,176 people and 25 countries found an average loss of 1.02 kg. Two earlier meta-analyses found 1.24 kg and 1.34 kg.

Yet when people are asked, many say they gained. In a [2011 survey of 173 Jeddah families](https://pmc.ncbi.nlm.nih.gov/articles/PMC3170249/), 59.5% reported that some or all family members put on weight after Ramadan. Both findings hold up. The average hides people who gain alongside people who lose, iftar and late-night eating can outweigh the fast, sleep and movement drop, part of the loss is water, and Eid brings the weight back.

## What the meta-analyses and studies found

Studies that weigh people before and after Ramadan find a small average loss, typically 0.8 to 1.3 kg. Surveys that ask people what happened find much more gain. Here is the evidence side by side.

| Study | Population | n | Result |
|---|---|---|---|
| [Jahrami et al., 2020](https://doi.org/10.1007/s00394-020-02216-1), *Eur J Nutr* | Healthy adults aged 16 and over, 85 studies, 25 countries, 1982–2019 | 4,176 | −1.02 kg at the end of Ramadan |
| [Fernando et al., 2019](https://pmc.ncbi.nlm.nih.gov/articles/PMC6412279/), *Nutrients* | Healthy non-athlete adults, 70 publications | 2,947 | −1.34 kg; still −0.59 kg at follow-up |
| [Sadeghirad et al., 2014](https://doi.org/10.1017/S1368980012005046), *Public Health Nutr* | 35 studies of fasting adults | 35 studies | −1.24 kg; men −1.51 kg, women −0.92 kg; mostly regained |
| [Hajek et al., 2012](https://doi.org/10.1093/pubmed/fdr087), *J Public Health* | Mosque attendees, East London, UK | 202 | −0.84 kg; 46% lost more than 1 kg; all regained a month later (87 people) |
| [Zoughbie et al., 2022](https://pmc.ncbi.nlm.nih.gov/articles/PMC10021413/), *PLOS Glob Public Health* | Adults with or at risk of diabetes, Amman, Jordan | 913 | +0.43 kg in week 1, −0.55 kg by week 8 |
| [Bakhotmah, 2011](https://pmc.ncbi.nlm.nih.gov/articles/PMC3170249/), *Nutrition Journal* | Saudi families, Jeddah, self-reported | 173 families | 59.5% reported weight gain after Ramadan |

The first five weighed people. The last one asked them. Bakhotmah's survey defined gain as more than 3 kg after the month, used a convenience sample, and recorded what families said rather than what a scale showed. The author still called the result a surprise: "Surprisingly weight gain and not weight loss was reported after Ramadan by Saudis."

## Why do so many people say they gain weight in Ramadan?

People who say they gain are usually describing a real pattern in their own house, even if the averages point the other way. In the Jeddah survey, families gave their own reasons: 40% blamed foods rich in fat and carbohydrates, 31.2% less exercise, and 14.5% eating more food overall ([Bakhotmah, 2011](https://pmc.ncbi.nlm.nih.gov/articles/PMC3170249/)).

The same survey shows what was on the table. At iftar, 97.7% of families ate dates, 95.4% meat soups and 93.6% samosa, a fried pastry. At suhoor, 80.9% ate rice. Household spending went up for 79.4% of families, and 65.2% of those reported weight gain.

Dr Mo'ez Al Islam Faris of the University of Sharjah, a co-author of the 2020 meta-analysis, told *The National* that the effects of fasting showed "a wide variation" between studies and that some people put on weight. Describing people who eat to excess after breaking the fast, he said: "They go for a kind of binge eating." ([The National, 2020](https://www.thenationalnews.com/uae/health/ramadan-new-research-sheds-light-on-fasting-and-weight-loss-1.1001310)).

## Averages hide a split between gainers and losers

An average loss of 1 kg is compatible with a large group who gained. The authors of the 2019 *Nutrients* meta-analysis put it directly: "Effects of Ramadan fasting on weight vary between individuals, ranging from weight loss to weight gain, depending on whether or not energy intake in the non-fasting period under- or over-compensates for the lack of energy intake during the fasting period" ([Fernando et al., 2019](https://pmc.ncbi.nlm.nih.gov/articles/PMC6412279/)).

The East London study shows the spread. Across 202 people the average was a loss of 0.84 kg, but only 46% lost more than 1 kg. People who fasted every day lost about 1 kg, while those who sometimes broke the fast lost 0.3 kg ([Hajek et al., 2012](https://doi.org/10.1093/pubmed/fdr087)).

Fast length matters too. Jahrami's team found fasting time was a significant moderator of weight change. *The National* reported that losses were greatest in summer Ramadans, with fasts of more than 17 hours, and smallest in winter, with fasts of around 12 hours. Ramadan 2027 is [expected to begin around February 8](https://www.thenationalnews.com/news/uae/2026/09/02/expected-ramadan-2027-start-date-and-eid-al-fitr-holiday-dates-in-uae/), subject to the moon sighting, so most of the Gulf and Europe will have shorter fasts and, going by that pattern, a smaller average loss.

## Iftar and suhoor: two meals can hold more than three

Fasting changes when you eat, not how much. If iftar, a late snack and suhoor add up to more than a normal day, you gain, whatever the hours.

The Dubai Health Authority makes the same point in its Ramadan eating guide: "The individual's nutritional needs in this month do not differ from other months, and the requirements may be lower than they are in reality due to the less muscular effort that the individual expends in this month." ([DHA, 2022](https://www.dha.gov.ae/uploads/022022/Balanced%20healthy%20eating%20habits%20during%20Ramadan_En2022250368.pdf)).

So the target doesn't go up in Ramadan, and it may go down. The common pattern is the opposite: a large iftar, a second round of food after taraweeh, and a heavy suhoor of rice and bread. Our [Ramadan calorie guide](/blog/ramadan-calorie-tracking-guide) shows how to split a normal target across the two meals, and our [dates and iftar calories](/blog/dates-calories-iftar) post covers what the first few bites actually cost.

## Fried food, sweets and the majlis

Fried starters, Ramadan sweets and sweetened drinks are where most of the surplus comes from, because they are dense and eaten on top of a full meal.

Aspetar's evidence-informed Ramadan guide calls the social side of the month the "Majlis trap" and warns: "Social gatherings can unintentionally drive excess intake of fried snacks, sweets, and sugary drinks." ([Aspetar](https://aspetar.com/en/professionals/ramadan-evidence-informed-guide)). It also describes an "Iftar overload", where a very large, rapidly eaten meal dominated by fried foods and refined sugars leaves people sleepy afterwards.

The DHA's advice is blunt: "Reduce eating heavy and fatty meals because they contain high amounts of calories and fat, which may cause weight gain." For dessert it says: "Minimize sweets intake and replace it with fruits." ([DHA, 2022](https://www.dha.gov.ae/uploads/022022/Balanced%20healthy%20eating%20habits%20during%20Ramadan_En2022250368.pdf)). If you eat out often, our [UAE food calories](/blog/uae-food-calories) page lists common dishes.

## Less sleep, less movement

Ramadan cuts about an hour of sleep a night and a few hundred steps a day. Both make a surplus easier to reach.

A meta-analysis of 24 studies and 646 people found total sleep time fell from 7.2 hours a night before Ramadan to 6.4 hours during it, which the authors summed up as "approximately a 1 hour reduction" ([Faris et al., 2020](https://doi.org/10.1007/s11325-019-01986-1)). In Ramadan, the extra hours awake are late at night, which is when the food is out.

Movement drops as well. In a Qatari pedometer program, 151 adults who fasted walked 385 fewer steps a day during Ramadan, while 58 who did not fast walked 731 more ([Farooq et al., 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8530011/)). Fasting participants preferred to be active before sunset (33.8%) or in the evening (39.7%). A few hundred steps is small, but it adds up across 30 days, and it is the same direction as the DHA's point about "less muscular effort".

## Water, glycogen and the scale

Part of the Ramadan loss isn't fat, which is one reason it comes back so fast. Long fasts lower stored glycogen, and glycogen is stored with water.

The 2019 meta-analysis found that fat mass fell by 0.98 kg and fat-free mass by 0.66 kg between the start and end of Ramadan ([Fernando et al., 2019](https://pmc.ncbi.nlm.nih.gov/articles/PMC6412279/)). Fat-free mass includes muscle, water and glycogen. A muscle biopsy study found each gram of glycogen is stored with at least 3 g of water ([Fernández-Elías et al., 2015](https://dx.doi.org/10.1007/s00421-015-3175-z)). *The National's* report on the 2020 meta-analysis also attributed the loss to body fat and body fluid.

This works in both directions. A large iftar of rice, bread and sweets refills glycogen and the water with it, so the scale can jump by a kilogram overnight without much fat gain. Judge Ramadan by your weekly average, not by a single morning. Our [vacation weight gain](/blog/weight-gain-after-vacation) guide explains the same water and gut-weight effect after a trip.

## The Eid rebound

Most of the Ramadan loss is regained within weeks of Eid. Sadeghirad's meta-analysis found that "most of the weight lost was regained within a few weeks" ([Sadeghirad et al., 2014](https://doi.org/10.1017/S1368980012005046)). In the East London study, the 87 people weighed again a month after Ramadan had regained all of it, ending 0.1 kg above where they started ([Hajek et al., 2012](https://doi.org/10.1093/pubmed/fdr087)).

The longest follow-up we found tracked 913 adults in Amman weekly for a year. Weight rose 0.43 kg in the first week of Ramadan, fell to 0.55 kg below baseline by week 8, then rose gradually to 2.55 kg above baseline by week 26 ([Zoughbie et al., 2022](https://pmc.ncbi.nlm.nih.gov/articles/PMC10021413/)). Half a year includes much more than Ramadan, so that rise can't be blamed on the fast alone. It does show that the low point doesn't last unless something holds it.

Eid itself adds several days of celebration meals and visits. Treat it like any planned high-calorie day: bounded, enjoyed, then back to your normal target. Our post on [whether cheat days ruin progress](/blog/do-cheat-days-ruin-progress) runs the arithmetic.

## How to avoid gaining weight in Ramadan

Keep your normal calorie target, structure iftar, protect suhoor, and plan Eid. The official guidance from Dubai and Aspetar comes down to six habits:

1. **Break the fast in steps.** Aspetar advises: "Start with water + a small starter (e.g., 1–3 dates and/or soup), then move to the main meal." The DHA says to start with a few dates and water or laban, "and then eat your main meal after a while."
2. **Slow down.** "Aim for a slower eating pace: fullness signals lag behind intake." ([Aspetar](https://aspetar.com/en/professionals/ramadan-evidence-informed-guide))
3. **Cut fried food and sweets first.** These carry the biggest surplus for the least food. Bake sambousek, keep one dessert portion, and swap sweet drinks for water or laban.
4. **Delay suhoor and build it on protein.** The DHA recommends delaying suhoor and including oats, dairy such as labneh, fruit, vegetables, fibre and protein. It adds: "Do not overeat sugars at Suhoor meal because it increases the feeling of hunger the next day."
5. **Protect sleep and steps.** Aspetar suggests keeping suhoor "as close to dawn as practical" and planned naps. A walk before iftar or after taraweeh helps keep steps up.
6. **Log for the whole month, Eid included.** The meta-analyses show the loss is easy to lose. Writing down what you eat is how you notice the late-night plate before it becomes a habit.

## Who shouldn't fast, or should see a doctor first

NHS guidance from North East London lists groups for whom fasting is not compulsory: people who are acutely unwell or have a long-term condition that fasting may worsen, those who are very frail, women who are pregnant, breastfeeding or menstruating, and travellers ([NHS North East London, 2023](https://primarycare.northeastlondon.icb.nhs.uk/wp-content/uploads/2023/11/NEL-Safe-Fasting-During-Ramadan-Guidance-v1_03.2023.pdf)).

- **Diabetes.** The same guidance lists type 1 diabetes, type 2 diabetes on insulin, sustained poor control in the last 12 months, kidney or heart complications, recurrent hypoglycaemia, and pregnancy with diabetes among those who should not fast. Medication often needs changing, and that should be planned with your clinician weeks before Ramadan.
- **Pregnancy.** The DHA advises pregnant women to "Consult your physician before you begin fasting during Ramadan to ensure it is safe for you and the baby."
- **Older adults with chronic conditions,** who the DHA says should consult a physician to adjust medication and check whether fasting is possible.
- **GLP-1 medication, kidney disease, or a history of eating disorders.** Talk to your doctor first.

Islamic rulings exempt people for whom fasting causes harm. Your doctor and a scholar you trust can help you decide.

## Where Callie fits

This is our own app, so weigh this section accordingly. Callie: AI Calorie Tracker doesn't have a Ramadan mode, but several features fit the month:

- **Fasting timer.** Callie's intermittent fasting support includes a timer you can set to your suhoor and iftar times.
- **Arabic interface.** The app is in six languages, including Arabic with a right-to-left layout. The AI coach answers in any language, so you can ask in Arabic how much of your target is left for suhoor.
- **Photo, voice and text logging, with review.** Photograph the iftar table, or say or type what you ate. Callie shows the detected foods, portions and calories on a review screen and logs nothing until you confirm, which matters for mixed iftar plates.
- **Scheduled cheat days keep your streak.** You can schedule Eid as a cheat day so the streak dashboard doesn't break. Callie doesn't spread the surplus across later days, so the plan for the days after Eid is still up to you.

Callie has no offline mode yet. If you're at a mosque iftar with no signal, take photos and log them later. It's a free download with 3 AI logs, then **$34.99 a year** in the US or **AED 99.99** in the UAE.

## When tracking is the wrong tool

Counting calories isn't right for everyone in Ramadan:

- **If you have a history of disordered eating,** a month of restricted hours plus numbers can make things worse. Skip tracking and speak to a clinician.
- **If your doctor has advised you not to fast,** follow that advice. No app replaces it.
- **If your goal is to maintain,** you may not need to log at all. The DHA and Aspetar habits above do most of the work.
- **If you want a meal plan built by a person,** a registered dietitian can plan around your health and family meals in a way an app can't.

## Related reading

- [How to count calories in Ramadan](/blog/ramadan-calorie-tracking-guide), with a full suhoor and iftar day.
- [Calories in dates and a typical iftar](/blog/dates-calories-iftar).
- [UAE food calories](/blog/uae-food-calories), for eating out in Ramadan.
- [Gained weight on vacation? How much is fat vs water](/blog/weight-gain-after-vacation).
- [Do cheat days ruin your progress?](/blog/do-cheat-days-ruin-progress)

## Sources

1. Jahrami HA, Alsibai J, Clark CCT, Faris MAE (2020). "A systematic review, meta-analysis, and meta-regression of the impact of diurnal intermittent fasting during Ramadan on body weight in healthy subjects aged 16 years and above." *European Journal of Nutrition* 59(6):2291-2316. https://doi.org/10.1007/s00394-020-02216-1
2. Fernando HA, Zibellini J, Harris RA, Seimon RV, Sainsbury A (2019). "Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults: A Systematic Review and Meta-Analysis." *Nutrients* 11(2):478. https://pmc.ncbi.nlm.nih.gov/articles/PMC6412279/
3. Sadeghirad B, Motaghipisheh S, Kolahdooz F, Zahedi MJ, Haghdoost AA (2014). "Islamic fasting and weight loss: a systematic review and meta-analysis." *Public Health Nutrition* 17(2):396-406. https://doi.org/10.1017/S1368980012005046
4. Hajek P, Myers K, Dhanji AR, West O, McRobbie H (2012). "Weight change during and after Ramadan fasting." *Journal of Public Health* 34(3):377-381. https://doi.org/10.1093/pubmed/fdr087
5. Zoughbie DE, Ng TLJ, Thompson JY, Watson KT, Farraj R, Ding EL (2022). "Ramadan fasting and weight change trajectories: Time-varying association of weight during and after Ramadan in low-income and refugee populations." *PLOS Global Public Health*. https://pmc.ncbi.nlm.nih.gov/articles/PMC10021413/
6. Bakhotmah BA (2011). "The puzzle of self-reported weight gain in a month of fasting (Ramadan) among a cohort of Saudi families in Jeddah, Western Saudi Arabia." *Nutrition Journal* 10:84. https://pmc.ncbi.nlm.nih.gov/articles/PMC3170249/
7. Bardsley D, *The National* (April 4, 2020). "Ramadan: new research sheds light on fasting and weight loss." https://www.thenationalnews.com/uae/health/ramadan-new-research-sheds-light-on-fasting-and-weight-loss-1.1001310
8. Faris MAE, Jahrami HA, Alhayki FA, et al. (2020). "Effect of diurnal fasting on sleep during Ramadan: a systematic review and meta-analysis." *Sleep and Breathing* 24(2):771-782. https://doi.org/10.1007/s11325-019-01986-1
9. Farooq A, Chamari K, Sayegh S, El Akoum M, Al-Mohannadi AS (2021). "Ramadan daily intermittent fasting reduces objectively assessed habitual physical activity among adults." *BMC Public Health* 21:1912. https://pmc.ncbi.nlm.nih.gov/articles/PMC8530011/
10. Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R (2015). "Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans." *European Journal of Applied Physiology* 115(9):1919-1926. https://dx.doi.org/10.1007/s00421-015-3175-z
11. Dubai Health Authority (2022). "Balanced healthy eating habits during Ramadan." https://www.dha.gov.ae/uploads/022022/Balanced%20healthy%20eating%20habits%20during%20Ramadan_En2022250368.pdf
12. Aspetar (accessed October 23, 2026). "Ramadan: Evidence-Informed Guide." https://aspetar.com/en/professionals/ramadan-evidence-informed-guide
13. NHS North East London (March 2023). "North East London Guidance for Safe Fasting During Ramadan." https://primarycare.northeastlondon.icb.nhs.uk/wp-content/uploads/2023/11/NEL-Safe-Fasting-During-Ramadan-Guidance-v1_03.2023.pdf
14. *The National* (updated October 6, 2026). "Expected Ramadan 2027 start date and Eid Al Fitr holiday dates in UAE." https://www.thenationalnews.com/news/uae/2026/09/02/expected-ramadan-2027-start-date-and-eid-al-fitr-holiday-dates-in-uae/

## Frequently asked questions

**Q: Do most people gain or lose weight in Ramadan?**
A: Most studies that weigh people before and after Ramadan find a small average loss. A 2020 meta-analysis of 85 studies and 4,176 people found an average loss of 1.02 kg. That is an average, though. Some people gain, and surveys that ask people how they did often find a large share who say they put weight on.

**Q: Why did I gain weight in Ramadan if I only ate twice a day?**
A: Two meals can hold more energy than three. Large iftars with fried starters and sweet drinks, a dessert plate after taraweeh, and a heavy suhoor can add up to more than a normal day. Sleep usually drops by about an hour and daily steps fall, so you may also be burning less. The DHA notes that energy needs in Ramadan may be lower because people move less.

**Q: Is the weight I lose in Ramadan fat?**
A: Some of it. The 2019 Nutrients meta-analysis found fat mass fell by 0.98 kg and fat-free mass by 0.66 kg, and fat-free mass includes water and glycogen. Each gram of stored glycogen holds at least 3 g of water, so the first drop on the scale is partly water that returns when you eat normally again.

**Q: Why do people regain weight after Eid?**
A: The studies that weighed people again after Ramadan found most of the loss had gone within weeks. In the East London study, 87 people weighed a month later had regained all of it. Eid brings several days of celebration meals, eating hours go back to normal, and the routine that kept intake down during the fast disappears.

**Q: Can I lose weight in Ramadan on purpose?**
A: Yes, if you keep a calorie deficit across the two meals and keep it after Eid. Use your normal daily target, split it between iftar, a small snack and suhoor, and log what you eat. People with diabetes, pregnant or breastfeeding women and anyone with a long-term condition should speak to a doctor before fasting.

**Q: How do I stop the Eid rebound?**
A: Plan Eid as one or two bounded higher-calorie days rather than an open-ended week, then go straight back to your normal target. Don't crash diet to make up for it. A bump on the scale the morning after a feast is mostly water and food in transit, and it settles within days.