Jakarta, March 11, 2025 – Ramadan is a special month for Muslims, marked by fasting and a focus on self-improvement to return to a state of fitri. According to the Indonesian Gastrointestinal Endoscopy Association (PB PEGI), fasting offers numerous health benefits, including improved gastrointestinal health, weight loss, and better cholesterol levels.
Veronica S.Gz., a nutritionist at LIGHThouse, a leading weight management clinic from LIGHT Group – Indonesia’s pioneer in weight management – says, “Ramadan is the perfect time for those looking to lose weight, especially with fasting. To ensure our diets are both effective and healthy, it’s important to pay attention to the quantity and quality of food we consume during suhoor and iftar.”
LIGHThouse Clinic has helped over 90,000 patients lose weight through the LIGHTweight signature diet program, created by Dr. Grace Judio Kahl, CEO and Founder of LIGHT Group. This program delivers 3.5 times more effective weight loss results by focusing on proper dietary management and the sustainability of changes in patients’ eating habits.
Here are some tips from LIGHThouse Clinic’s nutritionist on how to maintain your diet during Ramadan.
1. Sahur: Nutritious Foods for Long-Lasting Energy
Sahur is an essential meal for maintaining energy throughout the day. It’s recommended to consume:
- Complex carbohydrates, such as brown rice, oatmeal, or whole grain bread — in moderation.
- High-quality proteins from eggs, fish, or skinless chicken.
- Fiber and healthy fats from green vegetables, fruits, avocados, and nuts to support digestion.
- LIGHTmeal’s Chia Oat, made from a blend of chia seeds, oatmeal, and real fruit pieces, is rich in protein and fiber, providing lasting energy and helping to keep hunger at bay, making it ideal for sahur.
- Be sure to drink plenty of water to prevent dehydration — at least 2-3 glasses at dawn.
It’s also advised to avoid foods that are too salty or overly sweet, as they can lead to dehydration and cause rapid spikes in blood sugar.
2. Iftar: Eat Gradually
It’s important to break your fast with healthy foods to avoid shocking your body after a long day of fasting. Here’s how to do it right:
- Start with water and dates, which provide quick energy and help rehydrate your body.
- LIGHTmeal’s Vinarmin is a refreshing, antioxidant-rich herbal drink made with monk fruit and curcumin. It’s a low-calorie, low-sugar alternative to syrup and can be paired with ingredients like grass jelly or fruit.
- Gradually enjoy your main meal, focusing on nutritious options that include healthy proteins, complex carbs, and vegetables.
- Avoid oily and fried foods, as they can slow down your metabolism and cause indigestion.
Instead of sugary snacks that are high in sugar and carbs, try LIGHTmeal Chia Choco Pudding — a sweet and convenient option that’s low in both calories and sugar.
3. Eating After Tarawih
If you’re still hungry after tarawih and haven’t had a heavy meal beforehand, it’s best to opt for low-calorie foods. LIGHTmeal Zero Mie makes for a perfect post-tarawih meal. You can add chicken protein and vegetables to the dish, and with only 25 calories per serving, you don’t have to worry about consuming too many calories.
4. Avoid Oily and Fried Foods
While coconut milk, oily, and fried dishes can be tempting when breaking your fast, they can slow down your metabolism, cause indigestion, and even affect your sleep quality. To help prevent constipation during fasting, consider drinking high-fiber beverages to meet your daily fiber needs. For example, LW12 Litofybe is a great option. It helps detoxify excess fats and carbohydrates from high-fat and carb-heavy foods, like fried dishes.
LW12 Litofybe contains soluble fiber and L-Carnitine, which help bind fatty and carbohydrate-rich foods. It’s recommended to consume it at night before bed to boost metabolism and relieve constipation.
LIGHTmeal is a line of ready-to-eat diet food products from LIGHT Group, designed with good nutritional value and controlled calories. By following a balanced diet and choosing nutritious foods during Ramadan, you can not only maintain a healthy body but also fast comfortably, maximizing the spiritual benefits of fasting.
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About LIGHT Group
LIGHT Group is a leading provider of comprehensive weight management and health solutions in Indonesia. Established in 2004, LIGHT Group began with LIGHThouse Clinic, offering weight control services. To date, over 100,000 patients have successfully benefited from the LIGHTweight program created by Dr. Grace Judio. In addition, LIGHT Group has expanded its offerings to include diet products (LIGHTmeal), a diet coaching app (LIGHTcoach), corporate wellness programs (LIGHTcoach Corporate), as well as fat removal and bariatric surgery through LIGHThouse Advanced. LIGHT Group also provides psychological therapies, including hypnotherapy, Cognitive Behavioral Therapy, and group therapy, to support patients in achieving their ideal weight and maintaining a healthy lifestyle.
