Ramzan energy crashes usually trace back to two mistakes: a sugar-heavy iftar and a paratha-only sehri. Small menu changes make the whole month easier.
Build a better sehri
Slow-digesting anchors: eggs, dahi, oats, or daal with roti. Add fruit for fibre and two full glasses of water. Skip salty fried leftovers — they drive daytime thirst more than anything else.
Iftar order matters
Dates and water first, then a short pause (Maghrib prayer is perfectly timed for this), then the main meal. Eating everything in the first ten minutes is what causes the post-iftar slump.
The fried-item budget
Pick one fried item per iftar, not four. Bake or air-fry samosas where possible — the difference across thirty days is substantial.
Hydration window
Target 8–10 glasses spread between iftar and sehri. Two glasses every 90 minutes works better than forcing a litre right before sleeping.
