Fasting, festivals,
and what to actually eat

27 observances and 83 vrat foods, with the serving weight stated and the arithmetic shown. Practices described as commonly observed — customs vary by family, region and community.

The four shapes a fasting day takes

An almanac does not hand you a table. It hands you the shape of the day — where the sun stands, which stations divide it, and what is observed between them. Every observance on this site is drawn that way, and no station is ever given a time.

निर्जल Sunrise to sunset

उपवास Sunrise to moonrise

जागरण Through the night vigil

फलाहार Permitted food only

27observances drawn

ਸਰੋਤ·Published accounts of each observance, described as commonly observed·traditions differ, and the difference is printed rather than resolved·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Observances27Hindu, Jain, Muslim, Christian, Sikh, Buddhist

ਵਰਤ ਵਾਲੇ ਖਾਣੇ83per katori, puri and glass

Guides14training, sleep, blood sugar

Search a fast or a food →

ਸਰੋਤ·Published vrat traditions + IFCT 2017·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

How an entry in this almanac is put together

The observance is read from published accounts and written as commonly observed. Nothing here tells a reader what their tradition requires, and where households differ the entry prints the difference.
The day is drawn between named stations — sunrise, midday, sunset, moonrise — and never between times. No sehri, no iftar, no moonrise, nowhere on this site.
Each observance's length is given as the range the account itself supports, or not at all where it turns on latitude and season.
Food is counted at the serving it is really eaten in — a katori, a puri, a glass — from IFCT 2017 where the table has the food and a named alternative where it does not.
Every value is reconciled against Atwater factors on each build; a page whose arithmetic disagrees with itself does not ship.

serving kcal  =  per-100 g kcal × (serving g ÷ 100)
energy check  =  4·protein + 4·carbohydrate + 9·fat   (±15%, ±20% high-fibre)
day shape     =  observed span, station → station   (no clock times, ever)

ਪੂਰਾ ਡਾਟਾ & ਤਰੀਕਾ →

The observances

Each one: what it is, what is customarily eaten and set aside, how long it runs, and how to hold it without the week falling over.

Sharad Navratriਨੌਂ ਦਿਨ, ਸਭ ਤੋਂ ਲੰਮਾ ਵਰਤ ਜੋ ਬਹੁਤੇ ਲੋਕ ਰੱਖਦੇ ਹਨ ਇਕਾਦਸ਼ੀTwice a month, the most frequently kept vrat of all Karva ChauthSunrise to moonrise, kept without water in its full form Ramzan (Ramadan) RozaA month of daily fasting from dawn to sunset Maha ShivratriA day fast followed by a night of jagran Chhath PujaThe 36-hour nirjala fast Paryushan ParvaEight or ten days of the most structured fasting in India Krishna JanmashtamiFasting until midnight, when the birth is celebrated

All 27 fasts and observances →

Vrat food, per real serving

Not per 100 g. One plate of sabudana khichdi, two kuttu puris, one katori of makhana — the portions this food is actually eaten in.

Sabudana Khichdi321 kcal per plate · 2.5 g protein/100 g Kuttu ka Atta (Buckwheat Flour)402 kcal per cup · 12.6 g protein/100 g Makhana (Fox Nuts), raw87 kcal per katori · 9.7 g protein/100 g Samak Rice (Barnyard Millet)246 kcal per katori · 6.2 g protein/100 g Singhara Atta (Water Chestnut Flour)431 kcal per cup · 8.0 g protein/100 g Rajgira Atta (Amaranth Flour)427 kcal per cup · 13.3 g protein/100 g Boiled Sweet Potato (Shakarkandi)164 kcal per piece · 1.3 g protein/100 g Curd (Dahi)90 kcal per katori · 3.1 g protein/100 g

All 83 vrat foods → · The vrat food list, with the numbers →

What the vrat foods cost, counted per serving rather than per 100 g.

ਸਰੋਤ·Published vrat traditions + IFCT 2017·per stated serving weight·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Why this site exists

A glass of water, two dates, then the meal — the order almost every tradition already uses, and the one a stomach empty for fourteen hours actually needs.

Search "what to eat in Navratri" and you get a recipe listicle. Search "sabudana khichdi calories" and you get a number from a US database with no serving attached. Search "how to train during Ramzan" and you mostly get people guessing.

None of that answers the question people actually have, which is: I am keeping this fast, and I need to get through the week. That means knowing what the permitted food really carries, what happens to sleep after a jagran, what a nine-day starch-dominant diet does to blood glucose, and when a fast stops being safe.

This site treats the observances as observances, not as diet hacks. Practices are described as commonly observed, never as requirements. Nothing here tells anyone their tradition is wrong, and nothing here suggests modifying a religious practice for a fitness reason — where the two could collide, the guidance is offered as an option and your tradition gets the last word. And there are no fasting or prayer times anywhere on this site, deliberately: those are local, religiously significant, and getting them wrong would cause real harm.

The protein leaders on a vrat

The permitted food list is starch-dominant by construction. Over nine days that is what costs people muscle — these are the entries that push back.

Highest-protein foods commonly eaten during a fast, per 100 g and per real serving. IFCT 2017 · JUL 2026
Food	Protein /100 g	Serving	Protein /serving
Pistachios (Pista)	23.4 g	10 pistachios	2.8 g
Almonds (Badam)	20.5 g	10 almonds	2.5 g
Cashews (Kaju)	18.0 g	10 cashews	2.9 g
Khoya (Mawa)	16.3 g	1 small piece	4.9 g
Mixed Dry Fruit	16.0 g	1 small handful	4.0 g
Walnuts (Akhrot)	15.0 g	4 halves	1.8 g
Rajgira Atta (Amaranth Flour)	13.3 g	1 cup of flour	16.0 g
Kuttu ka Atta (Buckwheat Flour)	12.6 g	1 cup of flour	15.1 g

The full argument is in ਵਰਤ ਦੌਰਾਨ ਪ੍ਰੋਟੀਨ, and the nine-day version in Navratri without losing muscle.

The guides

ਕਿਨ੍ਹਾਂ ਨੂੰ ਵਰਤ ਨਹੀਂ ਰੱਖਣਾ ਚਾਹੀਦਾThe most important page on this site. Fasting is safe for most healthy adults and genuinely unsafe for some people — and every tradition described here has provisions for exactly that.ਵਰਤ ਦੌਰਾਨ ਪਾਣੀ ਦੀ ਮਾਤਰਾMost of what people blame on hunger during a fast is actually fluid. Here is what is really happening, and what you can do about it inside your own observance.Training while fastingYou can usually keep training through a fast. What has to change is when, how hard, and how honest you are about recovery.Breaking a fastThe paran or iftar meal decides how you sleep, how you feel the next morning and — over a nine-day vrat — whether you finish heavier than you started.ਵਰਤ ਤੇ ਬਲੱਡ ਸ਼ੂਗਰVrat food is starch-dominant, not light. If you manage blood glucose, that is the single most important sentence on this site.Fasting and sleepJagran, a midnight paran, sehri splitting the night — the sleep cost of an observance is usually larger than the food cost, and almost nobody plans for it.Protein during a vratThe permitted food list on most Hindu fasts is starch-dominant by construction. Over nine days that matters, and here is what actually fixes it.Lighter vrat food, same rulesEvery swap on this page stays inside the commonly permitted food list. Nothing here asks you to change what your family observes — only how it is cooked.Sendha namak and electrolytesRock salt is customary on a vrat for religious reasons. It also happens to be the reason some fasting days go better than others, and the no-salt vrats are the ones worth watching.

All 14 guides → · Intermittent fasting window calculator → · Sources, with dates →

This site does not publish fasting or prayer times

Sehri, iftar, moonrise, sunset and the start and end of any religious fast depend on your exact location and date, they are religiously significant, and an inaccurate figure would cause real harm — someone eating when they should have stopped, or going without when they need not have. VratFuel deliberately computes none of them. Use your local mosque's timetable, your community's announced panchang, or an established timetable service for your city. Those are the correct sources and they are readily available.

ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

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