Daniel Fast and Intermittent Fasting: What are the Differences?
Many people have never heard of the Daniel Fast, but most are familiar with intermittent fasting. Intermittent fasting (IF) has become quite the trend because of its potential health benefits, particularly for weight loss and longevity.
So you may be wondering: what are the differences between a Daniel Fast and intermittent fasting? Or, can intermittent fasting be used for a Christian fast, or is it only a diet?
In this post, we'll cover the basics of intermittent fasting, an overview of the potential benefits of IF, popular methods, and the key differences between the Daniel Fast and IF. Then, read on to determine if IF may be a suitable fasting method for you.
You can also listen to our podcast episode on this topic by clicking the player below or listening on Apple podcasts or Spotify.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
As you look at articles and research, you may come across the following terms, which all refer to the same general eating principles:
IF: Intermittent Fasting
TRE: Time-Restricted Eating
TRF: Time-Restricted Feeding
The difference between types of intermittent fasting is mainly related to the schedule. Fasting protocols outline different timing for eating windows versus fasting windows.
During the fasting period, you eat either nothing at all or (in some methods) severely restrict your calories and carbohydrates on "fasting days."
Time-restricted eating used to be a typical eating pattern, although now it's seen as a diet plan.
Throughout history, people had no choice but to fast regularly due to their inconsistent food supply, dependence on thriving agriculture, and successful gathering.
In ancient history, continuous snacking would have been challenging. People had to make great efforts to hunt, grow, process, and cook food. Also, the degree of manual labor and physical activity required for daily activities was much higher.
Some describe humans as "obligate" fasters. This means that we evolved to efficiently utilize the calories in our food when they are available and conserve energy when they are not.
This can be a problem when food is everywhere all the time. And we know that as the availability and quantity of processed foods have skyrocketed in recent history, so have obesity and secondary health conditions.
Not only are these foods unhealthy - because they're lacking in nutrients and high in fat, sugar, and preservatives - but this has also made it possible to eat ALL.THE.TIME.
So what's the solution to this problem?
What are Popular Intermittent Fasting Schedules?
The meaning of the word breakfast alone is proof that our ancestors did not eat around the clock. It's derived from "breaking (the) fast." Here are some IF schedules to consider.
12 Hour Fast
If you're interested in easing your way into intermittent fasting, just start by ensuring you have a 12-hour window of fasting between dinner and breakfast. Although that may sound too simple, many people eat late or snack after dinner and put calories in their mouth as soon as they wake up.
16/8 Fast
One of the most common intermittent fasting schedules is the 16/8 method: fasting for 16 hours then eating with an 8-hour window. Most people choose to skip breakfast and restrict their daily eating period to afternoon and evening, such as 10AM-6PM or 12PM-8PM.
You can start with a 12-hour fast and gradually increase the time you're fasting to reach a 16:8 or 18:6 schedule.
5:2 Fast
Another popular intermittent fasting schedule is the 5:2 diet: eating normally for five days of the week and consuming only 500–600 calories on two nonconsecutive "fasting" days.
20:4, OMAD or Eat Stop Eat
There are protocols for full-day fasts. Eat Stop Eat involves fasting for 24 hours once or twice a week. This can look like fasting from dinner through the entire night and day until the next day's dinner. From a time perspective, all eating occurs within a four-hour window max. This is also referred to as the OMAD or "One Meal a Day" fasting method.
Do any of these intermittent fasting methods work better than others?
Well, we still need to do a lot more research into each specific fasting schedule to accurately measure results. However, research on intermittent fasting in general certainly appears promising.
What are the Health Benefits of Intermittent Fasting?
Intermittent fasting proponents claim that it can promote weight loss, reduce insulin resistance, and benefit cognitive health and longevity.
The benefits of fasting are tied to autophagy and ketosis – two processes in your body that are accelerated when you restrict calorie intake.
Autophagy and Ketosis
Cells typically use glucose for energy before they resort to burning fat. But when blood glucose levels fall and your body releases less insulin, it can trigger ketosis.
To dispel any myths out there, ketosis isn't required for the body to burn fat for energy. Lipolysis (the breakdown of fat) happens under normal conditions when your body breaks down stored fat to release free fatty acids for energy.
However, in a state of ketosis your body has used up all available glucose and glycogen and is primarily using stored fat for energy. Then the liver begins converting stored fat into compounds known as ketones.
Ketosis is measured by the number of ketones in the blood. Ketones are used as fuel throughout the body, but they can also serve as energy for the brain when deprived of glucose.
Autophagy is basically a process in which your body cleans itself from within. Over time, cells become damaged, and cell debris can accumulate unless your body is actively engaged in breaking down and eliminating these components.
Autophagy plays a critical role in the development, growth, recycling, and homeostasis of cells.
When you fast, autophagy is activated at a higher level to remove cellular debris and aid in muscle recovery. In addition, this cleansing can reduce inflammation from harmful chemicals or infections that build up in your body.
Intermittent Fasting and Weight Loss - Is it Effective?
Restricting calories will help you lose weight, so it makes sense that fasting (taking in no calories whatsoever) could be a successful weight loss method. However, starvation-type diets have never worked long-term. Could this be different?
There may be other mechanisms at play that make intermittent fasting a successful method to lose weight.
While some research has found that intermittent fasting causes less muscle mass loss than calorie restriction, other studies have found the exact opposite.
A randomized controlled trial published in JAMA found that time-restricted eating didn't result in weight loss compared to a group eating three times a day. In addition, the time-restricted eating group lost lean muscle mass.
Research has also shown that intermittent fasting affects men and women very differently. While men often respond well and lose weight long-term, that may not be the case for women. In fact, women may experience adverse effects on mood, hormones, energy, and more when intermittent fasting.
Bottom line: women should gradually approach intermittent fasting under medical supervision and realize this may not be the best long-term weight loss or eating plan.
Intermittent Fasting and Cognitive Performance
Intermittent fasting may help sharpen your memory and increase your ability to focus. Anecdotally, I know I experience increased energy and mental clarity when I fast.
When you're under starvation conditions, cells that support learning and memory go into survival mode to ensure that you stay alive. This process is called neurogenesis, which basically means brain cell development.
Like muscle cells, your brain cells become more resilient and survive longer with intermittent fasting. You may also experience an increase in neuroplasticity - how well you can learn new things and form memories - when you eat less often.
Studies have suggested that intermittent fasting could be a way of potentially reducing the risk of certain types of cancer, as well as Alzheimer's, Parkinson's, and epilepsy.
The Daniel Fast and Christian Fasting
The Daniel Fast is a partial fast that consists of unprocessed, plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Although the term "Daniel Fast" doesn't appear in the Bible, the principles for this partial fast are found in the book of Daniel, specifically chapter one.
We see fasting in scripture throughout the Old and New Testaments. Some are partial fasts restricting certain types of fasts, and others abstain from all food. Fasts also last for varying lengths of time.
Here are some brief examples of how fasting has continued from ancient times.
History of Christian Fasting
Jesus fasted for forty days before beginning His public ministry. (Matt 4:2, Luke 4:2)
The disciples fasted in the book of Acts. (Acts 13:2, 14:23)
In the 4th century, monasticism began to grow in popularity. For some monks, fasting was a regular practice of self-deprivation and sacrifice.
In the Middle Ages, fasting was part of an ascetic lifestyle that involved sacrificing worldly pleasures for spiritual growth.
John Wesley, the founder of Methodism, held to a strict devotional life. He encouraged daily Bible reading and prayer along with fasting before receiving Holy Communion. Throughout his adult life, Wesley fasted on Wednesdays and Fridays and encouraged other ministers to do the same.
The orthodox church fasting calendar follows the liturgical year, which is a cycle of feasts and fasts that begins on September 1 and ends on August 31.
Many people observe Lent, the forty days leading up to Easter, as a time of fasting.
There are also a number of fasts specific to the Orthodox Church, such as the Paraklesis to the Theotokos fast and the Nativity Fast.
Purpose of Christian Fasting
Christian fasting is a practice to help you separate from the world and draw closer to God. Through sacrifice and self-control, believers can experience deeper fellowship with God and become more receptive to his voice, wisdom, and direction.
Another reason for fasting is repentance. Fasting can be done as a way of asking for forgiveness or help about an issue in your life, or it can be part of the grieving process after a tragedy.
Fasting is also a spiritual tool when we need wisdom and direction. For example, denying our flesh and impulses to focus wholeheartedly on how the Spirit helps us be more sensitive to God's voice and discern His promptings.
One key point of Christian fasting is intentionality. Although you may be called to fast without much advance notice, it shouldn't be erratic or without purpose. The purpose can be a simple prayer request or obedience to a prompting of the Spirit, but Christian fasting is about the Lord and not just ourselves.
Before embarking on a fast, consider your motivations and plan accordingly. Determine how you are called to fast...
Is it a partial fast or complete fast?
How long will you fast?
How will you spend time with the Lord while fasting?
Fasting is not a manipulation technique to get God to answer your prayers. Instead, the aim is intimacy in your relationship and power in His presence.
Can Intermittent Fasting Be a Christian Fast?
Intermittent fasting doesn't restrict what you eat but when you eat. The Daniel Fast is the opposite.
Although you can eat any time and as much as you like on the Daniel Fast, you restrict the items you eat to only plant-based foods.
So, you could combine principles from both methods:
Restricting yourself to Daniel Fast plant-based foods
Restricting the windows of time during which you eat
You can also incorporate both fasting methods at different times throughout the year.
For example, perhaps you do a 10 or 21 day Daniel Fast at the beginning of the year and then engage in intermittent fasting one or more days each month.
Simply put, the biblical definition of fasting is: not eating. And this is what you do when intermittent fasting.
The key differences between intermittent fasting and Christian fasting for spiritual growth are:
The motivation for intermittent fasting is to gain health and physical benefits, while Christian fasting is about spiritual growth.
Intermittent fasting methods can be adopted as long-term eating patterns, while Christian fasting is done for a specific time period as an intentional pursuit of the Lord.
Also, remember that fasting may not be for everyone. Women who are pregnant, breastfeeding, or trying to conceive shouldn't fast. It's also not appropriate when you're dealing with an eating disorder, diabetes, other chronic health issues, or taking certain types of medication.
Also, remember: It's perfectly fine for Christians to practice intermittent fasting for physical health or weight loss.
However, fasting primarily for physical health doesn't always double as a Christian fasting discipline.
The purpose behind Christian fasting is to separate from worldly pleasure to draw closer to God, strengthen our spirit, and gain a kingdom perspective. It's not about getting a six-pack or having perfect willpower to follow an eating plan.
Summing it Up
Fasting is a potent spiritual discipline. Christian fasting is not just about what you eat, but why you choose to fast.
In this post, we discussed some of the popular intermittent fasting schedules and methods. There are many health benefits to intermittent fasting, which include weight loss, improved blood sugar levels, reduced inflammation in the body, increased insulin sensitivity - just to name a few!
The Daniel Fast can be an excellent method for people who are brand-new to fasting and intimidated by the thought of not eating. However, this isn't the only way to fast. Wherever you are in your fasting journey, there are more steps to take. Just as there are many different types of fasts in the Bible, you can engage in different forms of fasting throughout your life.
