21-Day Fasting Guide

Fasting facilitates Spiritual Growth and Renewal

Fasting is a Christian practice of voluntarily abstaining from food or other legitimate desires for spiritual purposes. It is a powerful discipline that allows believers to draw closer to God by removing distractions and focusing on prayer, reflection, and worship.

For this purpose, we will follow the Daniel Fast, a plan-based fast inspired by biblical principles.

  • Fasting is not limited to food; it can involve refraining from any activity or comfort that allows for spiritual growth and renewal.

  • The Bible highlights the fasting practices of many individuals, including Jesus (Matthew 4:2), Daniel (Daniel 1:12), John the Baptist (Matthew 3:4), and Esther (Esther 4:16).

IMPORTANT WHILE FASTING

Stay Hydrated: Drink 6 – 8 glasses of water daily throughout the fast. Proper hydration is essential.

Consult Your Doctor: If you have a medical condition or are under a physician’s care, consult your doctor before beginning the fast.

Side Effects: Expect potential detox symptoms, such as moderate to severe headaches, especially in the first few days, as your body eliminates caffeine, sugar, salt, and other impurities. Consider taking over-the-counter pain relief, like Advil or aspirin, unless your doctor advises otherwise.

Flexibility and Wisdom: Modify the fast as needed, especially if you have health conditions or experience extreme difficulty. Pray for guidance and seek counsel from other Christians to find suitable alternatives.

FOODS TO INCLUDE

Whole Grains: Brown rice, oats, oatmeal, barley, and whole-grain pasta

Legumes: Lentils, split peas, black-eyed peas, and dried beans (i.e., pinto, kidney)

Fruits: Fresh, unsweetened fruits like apples, bananas, berries, cherries, mangoes, melons, oranges, peaches, pears, pineapples, and more. Limit intake of citrus fruits to two per day

Vegetables: A variety of fresh or frozen vegetables, including broccoli, carrots, kale, sweet potatoes, zucchini, and spinach. Canned vegetables should be sodium-free or rinsed thoroughly before use

Seeds and Nuts: Include unsalted seeds, nuts, and sprouts. These are excellent sources of protein and healthy fats

Oils, Seasonings, and Spices: Olive oil and natural seasons are permitted

Liquids: Spring or distilled water, 100% natural fruit juices, and vegetable juices without added sugar or sweeteners

Note: It is advisable to take a daily multivitamin/mineral supplement during the fast

FOODS TO AVOID

Sugar and Sweeteners: Avoid desserts, soft drinks, and processed sugar

Caffeine: Refrain from coffee, tea, and other caffeinated beverages. Enriched grains. No white bread, enriched rice, or processed grains

Meat and Dairy: Exclude meat, fish, poultry, eggs, and dairy products

Fried Foods and High-Fat Products: Avoid margarine, shortening, and friend foods

PORTION GUIDELINES

Refer to the USDA Food Pyramid (available at www.mypyramid.gov) to maintain balanced servings. Suggested limits:

Fruits and vegetables: 7 – 10 servings per day

Nuts: 12 – 15 per meal