How to Start Christian Fasting - 11 Key Steps
Fasting is a spiritual discipline that Christians have practiced for centuries. It's one way of showing God our humility and dependence on Him. In biblical fasting, we deny ourselves food and other earthly pleasures to focus on prayer and seeking God's will.
You may have been walking with the Lord for a long time now but never practiced fasting.
That's OK! Fasting may seem intimidating, but it's ultimately extremely rewarding for physical and spiritual well being.
If you're brand new to fasting as a spiritual practice (or have tried fasting before but didn't have a good experience), these 11 steps are key to helping you start fasting as a Christian.
1. Pray and seek God for guidance.
Before you fast, praying and asking God for guidance is vital. Prayer is crucial for any decision or new endeavor, and fasting is no exception. Fasting is a serious spiritual discipline that impacts body, soul, and spirit and should not be entered lightly.
If you are unsure about fasting, ask God to give you clarity. Pray that He will reveal to you whether fasting is something He is calling you to do right now.
And if He calls you to fast, ask Him for clarity, including what to fast from and how long to fast. Don't feel compelled to copy someone else's program.
Matthew 6:16-18 is a key scripture passage on fasting that talks about the proper spirit for Christian fasting:
"When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. But when you fast, put oil on your head and wash your face, so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you."
This chapter of Matthew talks about giving, prayer, and fasting, and in all three cases, the Bible doesn't give a step-by-step protocol for exactly how to do these things; you see that these spiritual disciplines are highly individual and ultimately about the heart.
God’s people should focus on their relationship with the Lord and spiritual reasons for engaging in these activities—they aren’t for show or to impress others! They are not meant to be a show for others to see, so don't worry about whether or not others are judging you. Also, don't get obsessed with the "how-to" of fasting; just start.
2. Study what the Bible says about fasting.
The best way to understand a biblical fast is to study what God’s Word says. Other books and resources are helpful, but Bible study is essential.
As you read Scripture, ask the Holy Spirit to reveal how these principles and examples of fasting apply to your personal life.
Here are some lists of fasting scriptures to get you started in your Bible study about fasting:
3. Choose the type of fast.
Biblical fasting is practiced in various forms regarding what you eat and when you eat.
Some people fast from all solid food and beverages other than water, while others give up specific foods like meat, packaged foods, and desserts—or drinks like alcohol, caffeinated beverages, and soft drinks.
You can sum up the general types of biblical fasts in four categories:
1. Complete fast
Also called a normal fast, this is a water-only fast. This is an intense type of fast and should only be done for short periods of time if you're new to fasting. You can start small and gradually increase the period of time you go without food.
2. Partial fast
A fast in which you give up certain foods or drinks but still eat other solid foods —like raw salad and fresh fruit. The Daniel Fast is a popular example of this type of fast. Another form of partial fasting would be intermittent fasting, where you limit the window of time that you eat.
3. Liquid fast
A fast in which you consume only liquids. This can be water, bone broth, fruit and vegetable juices. Some people also include liquid soups.
4. Absolute or Supernatural fast
We see an absolute fast from all food and water only a few times in the Bible. In the book of Esther, for example, Esther called the Jews in Susa to fast food and water for three days.
We don't recommend fasting from water for any extended period, especially if you're new to fasting. This is for the experienced faster and requires medical supervision.
All forms of fasting can leave you physically refreshed, spiritually strong, and feel mentally clear. Here's another resource with more details about the types of fasts you can find in the Bible.
4. Set a start and end date.
Fasting may be spontaneous; God can call you to fast unexpectedly and immediately. But fasting should always be intentional.
So, this involves praying about when to start and end your fast.
In the case of a spontaneous fast, you may be continuing to seek God day by day about when it will end.
In most cases, fasting is preplanned, and it's helpful to set a specific start and end date to prepare mentally and physically for fasting. This will help you begin fasting with the right attitude and physical state, which will help you avoid unwanted and unnecessary side effects and getting discouraged.
Read more about how long your fast should be.
5. Talk with your doctor.
You should consult your doctor before fasting if you have any medical condition or are taking medication. There are some instances, for example, if you're pregnant, nursing, taking medications or have a medical condition where fasting would be ill-advised.
Certain conditions like diabetes or low blood pressure can be exacerbated by fasting, so a physician’s supervision is critical if you're unsure whether fasting will affect your health.
In addition, fasting can trigger unhealthy behaviors if you have a history of disordered eating. In this case, you may want to wait on fasting until you've done inner healing work and feel closure and release. And, no matter what, have trusted counselors to walk alongside you as you fast.
This also applies if you have a history of weight loss struggles. If you're prone to look at fasting as a "spiritually charged diet" with goals of weight loss or preoccupation with how your body looks, you may be better off concentrating on other disciplines for now.
Know that the purpose of Christian fasting is first spiritual, and any weight you lose during your fast is usually only temporary.
In addition to doctors, also talk to a trusted spiritual advisor. Even if you can't fast from food for medical reasons, there are probably junk foods, desserts, snacks, drinks, and excess items you can abstain from in the spirit of fasting. (Or do a social media and media fast.)
6. Start out slowly.
If you've never fasted before, starting slow and gradually working your way up to longer fasts is important. Remember, with Christian fasting, you have nobody to impress, and you don't need to compare yourself to anyone else.
You can start with a one-day fast or even one meal per day. Then you can work your way up to fasting two meals per day, then fasting all day.
If you're ready to start a Christian fast for an extended period, a partial fast may initially be the best route.
In Daniel chapter ten, we see an example when Daniel was fasting and abstaining from choice foods, meat, and alcohol for 21 days.
"In those days, I, Daniel, had been mourning for three entire weeks. I did not eat any tasty food, nor did meat or wine enter my mouth, nor did I use any ointment at all until the entire three weeks were completed."
- Daniel 10:2-3
7. Prepare your body, soul, and spirit.
Fasting is not just about abstaining from food and drinks; it's also about engaging your heart, soul, and spirit for fasting.
After all, Jesus told us this was the first and greatest commandment: to love the Lord your God with all your heart, soul, mind, and strength.
How do you renew your mind and engage your spirit?
You certainly want to set aside time to pray, worship, and read the Word of God. Maybe you also attend fasting and prayer meetings and services, especially if you're doing a corporate fast.
When it comes to your body, preparing to fast will help you avoid unwanted physical side effects (suffering through these isn't a badge of honor, it's a distraction).
Of course, there may be times God calls you to start your fast immediately, and in those cases, simply be obedient and trust that He will support you through it.
Steps to take 5-7 days before you begin fasting
Reduce and eliminate the food and beverage items you'll be fasting from.
Taper down your caffeine intake (caffeine withdrawal is one of the main causes of negative side effects).
Drink plenty of water (see tip #8 for more).
Get plenty of sleep and rest. 7-9 hours of sleep is the recommendation for adults.
Engage in 15-60 minutes of moderate-intensity physical activity a day.
Exercise helps you regulate mood, sleep patterns, and energy levels. It also helps with digestion and elimination, two functions that may be disrupted while fasting.
8. Drink plenty of water.
Water is essential to our survival and should be your go-to drink while fasting.
When you're fasting, you want to avoid dehydration at all costs because it can lead to headaches, dizziness, lightheadedness, fainting, and constipation. And be especially cautious if you're in a warm environment or losing lots of water through physical activity.
Caffeine and sugary drinks are diuretics, meaning they make you urinate more frequently and can contribute to dehydration. In most fasts, you'll be avoiding these types of beverages!
Herbal teas such as ginger or chamomile tea can help prevent nausea while fasting.
Daily Fluid Recommendations
Going for the 8x8 rule is a good starting point: 8 ounces of water, 8 times per day. However, you probably need more.
According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is
15.5 cups (3.7 liters) of fluids a day for men
11.5 cups (2.7 liters) of fluids a day for women
If you don't like to drink water, it's important that you gradually build this habit and leading up to the fast. You can also add slices of lemon, cucumber, or mint leaves to your water for some flavor.
Drink at a natural pace and spread your water intake throughout the day. (But do try to end your water intake several hours before bedtime so you're not waking up to go to the bathroom all night!)
9. Be prepared for opposition with support in place.
Although Jesus said to fast in private, He wasn't saying you have to be secretive and isolated - the point was to not draw attention to fasting for the sake of impressing others.
You may find that well-meaning friends or family members try to talk you out of fasting, thinking it's "too much." Others may be curious and want to know all about it and how they can do it too.
Try to find others who have experience fasting and who can pray for you and talk you through any bumps in the road.
Your flesh will oppose fasting; it isn't easy to crucify the flesh and its cravings.
When you fast, it's vital that you are prepared for spiritual warfare but not fixated on it. When you're prepared, you recognize the enemy's attacks for what they are… a smokescreen meant to distract you, discourage you, and get you to quit.
At the same time, recognize that you are seated with Christ in heavenly places and have victory in Him. So, the battle is already won! You need to stay more focused on the Lord than the enemy (people can often get distracted in this regard).
10. End your fast gradually.
When it's time to break your fast, resist the urge to overeat or binge on all the foods you've been craving. It's best to ease back into eating - start with some broth or soup, then slowly introduce solid foods back into your diet.
Listen to your body and stop eating when you feel full. You may also experience indigestion, nausea, or stomach discomfort during this transition period as your digestive system adjusts again.
If this happens, try sticking to easily digestible foods such as fruits and vegetables until your digestion stabilizes.
11. Keep a journal.
Fasting can be a transformative and reflective experience, so keeping track of your thoughts, prayers, and experiences can be helpful for future reflection or fasting periods.
No...we're not saying it's a rule that you have to keep a journal. It's just that journaling is extremely rewarding, you certainly won't regret it!
Your journal doesn't have to be fancy - it can even just be a simple notebook or document on your phone or computer. Write about your fasting goals and expectations, any struggles or challenges you faced, the physical and emotional changes you notice, your prayers and thoughts during this time, and any insights or revelations the Lord may have revealed to you.
In the future, looking back on what the Lord taught you during a fast can help keep you focused and encouraged in your spiritual walk. And it's a great reminder of how faithful He is and what He can do in our lives through fasting.
Ready to Start Christian Fasting?
Fasting is a powerful tool for spiritual growth and drawing closer to the Lord. It's important to approach fasting prayerfully and with guidance from the Bible, as well as practical considerations such as talking with your doctor and preparing your body for fasting.
Don't be discouraged if it's not easy at first - fasting takes discipline, but it's worth it to experience the blessings and transformation that come from fasting in accordance with God's will and for His glory.