The problem with eating too much too frequently is that our digestive system gets jammed up. This means it takes longer to digest the food, and also slows down the metabolic rate. This is a major reason why people gain weight during this month.
Your meal should have low-carb, high-protein content. Now, don't get happy and have all the chickens! Avoid animal protein during iftar, as it is too high in protein and takes a lot of time to digest. Opt for chola. Again, don't get too happy! Unfortunately, the way we cook chola, with oil and spices kills the protein content. The best option is to eat them raw after you have soaked them in water for a few hours.
Another factor why people gain so much weight during Ramadan is because of lack of sleep. Many people skimp on sleep during this month. Surprisingly, not sleeping enough can cause you to gain weight too!
The obvious thing to do is to drink a lot of water during sehri as to give yourself the best chance of being well hydrated throughout the day. Remember drinking too much water quickly will only leave you feeling bloated prohibiting sufficient intake of food.
