Fasting Ramadan and Food Addiction
An Institute board member's exhortation to his community during Islam's holy month
By Sachir Ajlouni
Board member
For those who may not be familiar, Ramadan is the ninth month of the Islamic calendar, during which Muslims fast every day from dawn (Fajr) until sunset (Maghrib). This means completely abstaining from food, drink, and other physical comforts during daylight hours (8 to 12 hours) as an act of worship, self-discipline, gratitude, and empathy for those who have less.
The fast is meant to quiet the body so the soul can be heard more clearly.
However, because no food or drink is consumed all day, many people naturally focus a great deal of attention on the evening meal (iftar). In most cases, that anticipation turns into overeating or even continuous nightly binging till dawn, shifting the focus away from the spiritual purpose of the month. Understanding this helps.
Indulgence
It is regrettable that this month has become focused on the culinary delights of Ramadan, with its array of sugary, highly processed foods such as sweets, juices, breads, and much more. For many, this month becomes a constant cycle of overindul-gence as individuals showcase their culinary skills and hospitality. Ramadan is a time of social gatherings, where people are encouraged to visit relatives and participate in communal meals. Some may eat at home only once or twice in the span of thirty days.
The month becomes, for many, non-productive and non-healthy and loses its original purpose.
Ramadan is the month of goodness and blessings, the month in which the Holy Qur’an was revealed,
the month of mercy, forgiveness, and liberation. It is an opportunity to draw closer to God, seek forgiveness, and embark on a renewed life filled with humility and faith.
Food is not the most important thing in this holy month.
Ask yourself, my friend:
Will you find the same passion and urgency when you rush to buy sweets, hummus, falafel, fresh bread, and juice 15 minutes before breaking your fast as you do when you wake for Fajr prayer? Or as you embark on any activity that brings you closer to God, do you procrastinate all day and spend most of the day sleeping with no energy whatsoever?
Let go of the obsession with food, dear brothers and sisters. Turn to God with sincerity. Feel the spirituality of this holy month.
Lose your mental obsession with food.
Fasting facts, tips
Knowledge is power.
When you refrain from eating and drinking for many hours, your body enters a fasting state (starvation mode). This can bring:
- Strong desire to eat (cravings)
- Intense hunger
- Slower metabolism as the body conserves energy
- Increased stress
- Elevated cortisol levels
No wonder we feel irritable.
No wonder we feel tired.
No wonder we struggle to focus.
No wonder food is constantly on our minds.
And if you are a smoker, the challenge doubles.
One important point:
When the body feels deprived (starvation mode) and then receives excessive food suddenly, it tends to store energy more efficiently. Your body
Fasting facts, tips
If you are working on recovery from food addiction or trying to maintain balance:
- Follow your food plan guidelines, weigh your food, and plan your meals. If it is not possible to weigh, then eyeball your plate mindfully: 1/4 protein, 1/4 starch, 1/2 vegetables. Avoid excessive fat as much as you can; do not have seconds.
- Start with water. Drink one full glass (or two if needed).
- Begin with vegetable soup. If you feel satisfied, pause.
- Take a break to pray.
- Return and continue mindfully.
- Eat consciously. If you feel full, stop.
- Avoid rushing; force yourself to finish your food. This will assure your body and brain that you are physically full and whatever craving you’re getting is false hunger, not physical hunger.
- Give yourself 60-90 minutes before eating your fruit.
- Stay active — don’t make the evening only about watching television and indulging in sweets, nuts, and food.
Personally, I stay active in Ramadan. I swim in the morning, spin before iftar, and go for a walk at night. Movement helps balance both body and mind.
- Drink enough water throughout the night.
- Be mindful with caffeine — enough to function, not so much that it disrupts your rest.
- If you smoke, try to reduce it. Excess smoking increases fatigue and tension.
- Communicate. Don’t isolate yourself.
- Attend meetings.
- Connect with your group.
- Check in as much as you need to.
- Do recovery work.
- Read, write, reflect.
- Ask for help and support.
- Share all thoughts and feelings regarding food.
- Strengthen your religious routine and reconnect with God.
Remember: everyone is different, Listen to your body.
will work hard to preserve every bit of energy it can, and for most of us, we have an abundance of fat cells eager to get full.
This is why fasting and eating the wrong food can make weight management even harder during Ramadan.
With this in mind, let’s make our bodies work with us, not against us.
Our goal is to release our mental obsession with food and weight — and restore balance.
Remember: everyone is different, Listen to your body.
The Holy Qur’an says:
“Eat and drink, but waste not by excess,
for Allah loves not the wasters.”
Ramadan is a month of reflection, tolerance, restraint,
and spiritual healing. The Prophet Muhammad (peace be upon him) taught that whoever fasts Ramadan with faith and seeking reward will have their previous sins forgiven.
So fast with faith. Be humble. Seek reward. Focus on worship. Focus on growth. Focus on drawing closer to God — not closer to food.
Lose your mental obsession with food.
Gain peace. Gain serenity. Gain spiritual strength.
Have a Ramadan like no other.
Ramadan Kareem.
Sachir Ajlouni is the cofounder of Aglon Recovery in Amman, Jordan. He has been working with Food Addicts and others for more than 10 years.