Ramzan (Ramadan) Roza
what is eaten, and how to hold it
رمضانRamzan (Ramadan) Roza
The ninth month of the Islamic lunar calendar, so it moves about eleven days earlier each Gregorian year.
ਸਰੋਤ·Published accounts of Ramzan (Ramadan) Roza as commonly observed·customs differ by family, region and sampradaya·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
How long Ramzan (Ramadan) Roza runs
630–770kcal
One serving of each food listed below, ±10% for the hand that cooks it. A scale check, not a target. A month of daily fasting from dawn to sunset. A daily fast from dawn (fajr) until sunset (maghrib), for the whole month, without food or water during daylight. Sehri is the pre-dawn meal; iftar breaks the fast at sunset.
As the dataset states it: Daily, from dawn to sunset — the length depends entirely on your latitude and the time of year, and ranges from roughly 12 to well over 16 hours.
ਸਰੋਤ·Published vrat traditions + IFCT 2017·Ramzan (Ramadan) Roza entry·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What Ramzan (Ramadan) Roza is
Ramzan is a month of daily fasting, one of the five pillars, kept by adult Muslims who are able to. Nothing is eaten or drunk between dawn and sunset. The fast is broken at maghrib, customarily with dates and water, and the pre-dawn meal is sehri.
Physiologically, a month of daily 13-to-16-hour dry fasts with a shifted eating and sleeping pattern is the longest sustained change of any observance on this site. It is also the best studied — there is a genuine medical literature on Ramadan fasting, particularly for people with diabetes, and Islamic jurisprudence has detailed, established provisions for those who cannot fast.
Customs vary. Exemptions are established in Islamic law — for the ill, travellers, pregnant and breastfeeding women, menstruating women, the elderly and children — with recognised provisions of qada and fidya. Those are religious questions for a scholar, not for this site.
How this entry is drawn, and how the food is counted
- The observance is read from published accounts of Ramzan (Ramadan) Roza and written as commonly observed — never as required, never as correct. Where households differ, the entry says they differ.
- The arc above places the observed span between named stations of the day — sunrise, midday, sunset, moonrise — and never between times. Sehri, iftar, moonrise and sunset are local and religiously significant, and this site publishes none of them.
- The length is taken from the range the dataset itself states, as a range. Where the length turns on latitude and season, no duration is printed at all.
- Food energy is per the serving each item is really eaten in, from IFCT 2017 (ICMR–NIN) where the table has the food, and from a named alternative where it does not.
- Every food is reconciled against Atwater factors on each build, and a page that fails to reconcile 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)
What is customarily eaten, and what is set aside
Described as commonly observed. Your own family's practice is the one that applies.
Commonly eaten
- Sehri before dawn — customarily something substantial, with fluid
- Iftar at sunset — customarily dates and water first, then a meal
- Nothing at all, including water, between the two
Customarily set aside
- All food and drink, including water, during daylight hours
- Smoking during the fasting hours
ਸਰੋਤ·Published accounts of Ramzan (Ramadan) Roza·reported, not prescribed; regional practice varies and the variation is the practice·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The food, with the numbers
Foods commonly associated with Ramzan (Ramadan) Roza, at the serving each is really eaten in. Every one has its own page with the full breakdown.
| Food | One serving is | Calories | Protein | Carbs |
|---|---|---|---|---|
| ਖਜੂਰ | 2 dates · 16 g | 46 kcal | 0.4 g | 10.9 g |
| Plain Water | 1 glass · 250 g | 0 kcal | 0.0 g | 0.0 g |
| Cow Milk (full cream) | 1 glass · 200 g | 124 kcal | 6.4 g | 9.0 g |
| Curd (Dahi) | 1 katori · 150 g | 90 kcal | 4.7 g | 4.5 g |
| Banana | 1 medium banana · 100 g | 105 kcal | 1.3 g | 24.0 g |
| Almonds (Badam) | 10 almonds · 12 g | 72 kcal | 2.5 g | 1.3 g |
| Tender Coconut Water | 1 coconut · 250 g | 50 kcal | 0.5 g | 11.3 g |
| Watermelon (Tarbooz) | 1 katori cubes · 150 g | 30 kcal | 0.9 g | 5.9 g |
| Orange (Santra) | 1 medium orange · 130 g | 48 kcal | 0.9 g | 10.3 g |
| Paneer | 1 portion · 50 g | 133 kcal | 9.2 g | 2.0 g |
One serving of each of these 10 items would come to about 699 kcal — a scale check, not a menu. Ramzan (Ramadan) Roza is not a calorie target and this table is not a plan.
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
How to hold it without wrecking the week
This is the part nobody publishes well. None of it asks you to change the observance — training, sleep and meal timing are the variables you control, and the fast is not.
Training
Two patterns work for most people: training shortly before iftar, so food and fluid arrive immediately afterwards, or training an hour or two after iftar once the meal has settled. Training in the middle of a fasting day, with hours still to go before water, is the option that goes badly. Expect reduced strength endurance and keep sessions shorter through the month; most people maintain rather than build during Ramzan, and that is fine.
Sleep
This is the underrated cost. Sehri splits the night and taraweeh extends the evening, so total sleep commonly drops by an hour or more for a month. Where circumstances allow, a short afternoon nap recovers more than anything else. Sleep debt, not hunger, is what most people are actually feeling by the third week.
Blood sugar
Ramadan and diabetes is the single best-researched question in fasting medicine, and there are established risk-stratification guidelines used by doctors. If you take insulin or a sulfonylurea, a pre-Ramadan consultation to adjust dose and timing is the standard of care — many people fast safely with an adjusted regimen, and some are advised not to. That decision is medical and religious together, and it needs to happen before the month starts.
Hydration
All of the day's fluid has to fit between iftar and sehri. Spread it across the evening rather than drinking a litre at iftar, which mostly passes straight through. Caffeine at iftar is a diuretic and starts the next day short. Salt in the sehri meal helps you hold the fluid you drank; a very salty sehri without enough water does the opposite.
The specific risk with Ramzan (Ramadan) Roza
The specific risks are dehydration in long summer fasts, hypoglycaemia in those on insulin or sulfonylureas, and dehydration-related problems for anyone with kidney stones or kidney disease. Break the fast if you experience hypoglycaemia — this is explicitly permitted and is not a failure. Vomiting, fainting, confusion or chest pain need medical help.
ਕਿਨ੍ਹਾਂ ਨੂੰ ਵਰਤ ਨਹੀਂ ਰੱਖਣਾ ਚਾਹੀਦਾ · ਵਰਤ ਤੇ ਬਲੱਡ ਸ਼ੂਗਰ · ਵਰਤ ਦੌਰਾਨ ਪਾਣੀ ਦੀ ਮਾਤਰਾ · Sources
Questions asked about Ramzan (Ramadan) Roza
What time is sehri and iftar?
This site does not publish prayer or fasting times, deliberately. They depend on your exact location and date, they are religiously significant, and getting them wrong would cause real harm. Use your local mosque's timetable or an established timetable service for your city — those are the correct sources and they are widely available.
Can I keep training during Ramzan?
Most people can. The practical answer is to move sessions next to iftar — either just before or an hour or two after — and to reduce volume rather than intensity. Expect to maintain rather than gain over the month, which is a perfectly good outcome.
How do I get enough protein in two meals?
Deliberately, because two meals is not many. Eggs, dairy, paneer, meat, fish and pulses at both sehri and iftar do most of the work. Protein at sehri also slows digestion and makes the day easier than a sehri of only bread and tea.
Should I fast if I have diabetes?
That depends on your type, your medication and your control, and it is a question for your doctor before the month begins — there are established medical guidelines for exactly this. Many people with diabetes fast safely with an adjusted regimen; some are advised not to, and Islamic law provides for that.
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.
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