Ramadan has been a blessing in disguise for me. I lost about 10 kilos and my body fat % has come down a lot.
It's simple really. For suhoor you have something rich in protein and carbs. Then at iftar you have fruits and nuts which will give you the energy to workout. Then about an hour you can do your workout followed by cardio. Afterward a small snack high in protein and maybe a banana of you feel exhausted. And that's it.
Here's what I do
1. Suhoor - a plate of rice and fish and a couple of big slices of mango. LOTS of water. (amounts to about 600 calories)
2. Iftar - a cup of porridge and a cup of fruit and 4 dates (about 400 calories)
3. 20 min yoga + 45 body weight training + 15 min cardio
4. Post workout meal - 3 tbsp of peanut butter (for protein) and an omelette (amounts to less than 200 calories)
So that's a total 1200 calories. Feels amazing. And you don't starve. And the pounds shed quickly.