Tired every Ramadan? These 7 keys help you fast with strength, not struggle
Ramadan 2026 is expected to begin on Wednesday February 18 and end on Wednesday March 18* (dates may vary slightly depending on moon sighting). This period of fasting, from sunrise to sunset, is as much a physical test as a mental one. To derive the maximum spiritual benefit from it, and avoid the inconveniences associated with an inadequate diet, it is essential to adopt good food and water practices. Here are some key recommendations for living this sacred month to the full ;).
Hydration: The key to successful fasting
Lack of water can quickly affect the well-being and energy of fasters. As soon as Iftar begins, it is advisable to drink abundantly to compensate for the day's water losses. Water should be the main source of hydration, but mineral-richsoups and broths, as well as infusions and herbal teas, can supplement this intake. Sweetened beverages, such as sodas and industrial fruit juices, should be limited due to their high sugar content. Similarly, excessive consumption of coffee and tea in the evening can impair sleep quality. At S'hour, hydration is just as important to prepare the body for the fast to come. (source: WHO)
Iftar: A balanced meal for a smooth recovery
Iftar, the moment when fasting is broken, must be structured and nutritious. It's best to start with foods that recharge energy quickly, such as dates, figs and other sweet fruits, rich in glucose and fiber. To ensure lasting satiety, it's best to include starchy foods such as bread, cereals or semolina. At the same time, drinking water and herbal teas helps to rehydrate the body. It's important to avoid heavy, fried meals, which can impair digestion and sleep. Eating a second, lighter meal a few hours after Iftar allows you to top up your nutritional intake without overloading your body (source: WHO).
S'hour: Recharge your batteries before sunrise
S'hour is essential for tackling the fasting day without feeling excessively tired. A balanced meal should include fresh fruit for its vitamins and fiber, as well as slow sugars, such as semolina and wholegrain cereals, to ensure prolonged energy. Proteins, such as eggs, fish or meat, are essential for preserving muscle mass, while fiber, found in wholemeal bread, oatmeal or fruit with skin, facilitates slow, efficient digestion. A well-composed S'hour helps to curb cravings and maintain energy levels right through to Iftar(source :FFD).
Lifestyle: Organizing meals and rest
Despite the length of the fast, it's advisable to structure your diet around three meals: a full S'hour before dawn, a balanced Iftar at sunset, and a final light meal at the end of the evening to top up your nutritional intake. It's also a good idea to include a short nap in the early afternoon to compensate for sleep deprivation and improve recovery (Source: Agesca).
Precautions for frail persons
Certain categories of people need to be extra vigilant during Ramadan. Diabetics should regularly monitor their blood sugar levels and adopt a controlled diet to avoid complications. Pregnant women, the elderly and those suffering from chronic illnesses should consult a health professional before beginning fasting, to ensure their safety and well-being (Source: FFD).
Physical activity: Adapting your efforts
During Ramadan, it is advisable to limit intense physical effort. Sportsmen and women should adjust their training, giving priority to moderate sessions after Iftar, when the body has recovered some of its energy. Appropriate physical activity helps maintain good physical condition without adversely affecting fasting (Source : nutritioniste-paris).
Try our recipes!
Petitchef has all the recipes you need for Ramadan!
Let's discover Maghrebian gastronomy for Ramadan with these delicious msemmen , crunchy, melt-in-your-mouth pancakes that we can't get enough of! :-) Just imagine a lightly flaky, golden pancake, which you can enjoy sweetened with honey for a...
Usually consumed to break the fast during Ramadan, Harira soup is a complete meal: vegetables, meat, legumes, and carbohydrates. Everything is there to compensate for a day without food! Enhanced with spices and herbs that are characteristic of Maghreb...
Today we're heading to Turkey with a recipe for börek, ultra-crispy vegetarian bricks with feta and parsley perfect for an aperitif or lunch accompanied by a salad. These little cigar-shaped rolls can be served hot or cold, and we assure you that...
A kebab-style mille-feuille ? That's exactly what this recipe for homemade lavash kebab is all about, with tortillas and fragrant minced meat. There's no need for a rotisserie or grill here: the skewers are assembled layer by layer, then baked in...
To fill up on energy before a workout or a busy day, make these Energy balls with a good taste of chocolate, hazelnut and peanuts (which very clearly reminds us of the Snickers chocolate bar)! Naturally sweetened with dates, this vegan recipe is...
Need a kick-start to the day? This coffee and date smoothie is your new secret weapon to awaken your senses! The perfect combination of the strength of coffee and the sweetness of dates gives you maximum energy in the morning. Ready in the blink of...
What better family dish than the tagine ?! Here, we suggest you combine the flavors of chicken , lemon and green olives . Without forgetting to sprinkle everything with fresh cilantro for those who are a fan of it ;-) With this, you can cook...
Travel to the Maghreb with our Kefta Tagine recipe! An ultra-easy dish to make, consisting of ground beef meatballs with spices and fresh herbs. A real explosion of aromas and flavors! Served with rice, you will have a balanced dish to share with the...
Explore the culinary treasures of the Middle East with this delicious Börek recipe! A crispy filo pastry filled with juicy spinach and feta cheese, perfect for a vegetarian meal. This easy recipe can be adapted to your taste. Follow our detailed...
Today we offer you a "no" dessert! No what? Well, no baking to start! But also gluten-free, dairy-free, egg-free, and without added sugars! But rest assured, indulgence will still be present in this raw brownie with dates and cocoa :-) Try it with our...
Looking for a tasty, energizing snack? Try these date fudge squares! Naturally sweetened with dates, these melt-in-your-mouth squares are perfect for a healthy break or a sweet after-meal treat. Ready in no time, you can discover our recipe for...
Here is a tagine filled with vegetables and vegetable proteins! Also a new way to cook seitan , an ingredient made from wheat or spelled gluten. Combined with chickpeas, potatoes and carrots, you will get a healthy and complete dish . Without...
We all know the delicious Snickers chocolate bars with a good taste of peanuts and chocolate ! Their only flaw? The large amount of sugar, which makes it a guilty pleasure... We have prepared a recipe for healthy, vegan, gluten-free and no added...
The traditional Moroccan pastilla is one of those dishes that defy labels: it looks like a savory pastry, but it has powdered sugar; it is eaten hot, although it smells like dessert; and it mixes chicken with spices , almonds and cinnamon without...
For all of you that love couscous, here is the real recipe, directly coming from Morocco !
Easy to make for a quick snack break, you can't resist these thousand-hole pancakes. Also known as Baghrirs, they are soft, spongy, and light, resembling the texture of pancakes. Accessible for all beginners, feel free to prepare this recipe with your...
Devouring recipes with your fingers is one of our favorite activities :-D Here we decided to make Turkish crepes that are both soft and crunchy, but above all generously filled! Feta cheese, lemon, and parsley will join the party, but feel free to...
A Moroccan candy that looks like nougat, has a compact texture that melts when you bite into it and tastes like chocolate peanuts ? It exists, it's called rkhama , and the best thing is that you don't need an oven, a thermometer or half a lifetime...
Mathieu Maggiore
Comments