"If you’ve never fasted before, be aware that in the early stages you may get dizzy and have headaches. This is part of the body’s cleansing process and will pass with time. Be sure that you break the fast gradually with fresh fruit and vegetables. Do not overeat after the fast. Chili and pizza may sound good after several days of not eating, but please, exercise a little restraint and say no!” – What Christians Need to Know about Fasting by Sam Storms
If you've ever tried to diet, you likely know how it feels when you inevitably fall off the wagon. While some people can get right back on, others end up way off-course. "If you're not perfect and overindulge on dessert, you might think 'OK, I screwed up; now I'm going to go home and eat that bag of ginger snaps my kids left in the cabinet,'" says Jubilee. IF prevents you from going down that rabbit hole, because you're never worrying about what you're actually "allowed" to eat; instead, you just concentrate on sticking to your fast schedule.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”
Pope Pius XII had initially relaxed some of the regulations concerning fasting in 1956. In 1966, Pope Paul VI in his apostolic constitution Paenitemini, changed the strictly regulated Roman Catholic fasting requirements. He recommended that fasting be appropriate to the local economic situation, and that all Catholics voluntarily fast and abstain. In the United States, there are only two obligatory days of fast – Ash Wednesday and Good Friday. The Fridays of Lent are days of abstinence: eating meat is not allowed. Pastoral teachings since 1966 have urged voluntary fasting during Lent and voluntary abstinence on the other Fridays of the year. The regulations concerning such activities do not apply when the ability to work or the health of a person would be negatively affected.
While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Since you are fasting for time restricted chunks of the day, you’ll be eating less food, which eliminates a lot of the stress around having to meal prep. During the periods of time in which you're eating, you’ll still want to focus mainly on healthy fats, clean protein, and carbohydrates from whole food sources—but this isn’t an excuse to hit the drive-thru and load up on sugar the rest of the time! Here are some of the effects of intermittent fasting:
In order for a fast for God to be effective, you must also pray. Praying and fasting to God is a powerful weapon against adversity. Joel 1:14 says, "Declare a holy fast; call a sacred assembly. Summon the elders and all who live in the land to the house of the Lord your God, and cry out to the Lord." A fast for God puts your trust in Him as the only one who can help you. During your fast for God, remember that He is faithful and true, willing and able to help you in any way He can.
Even with these results, one of the concerns with fasting is that people will binge on non-fast days. But the results of two months-long trials, published in 2018 in the journal Food Science & Nutrition, showed that dieters, specifically those following 5:2, didn’t binge. “When you impose a two-day 70 percent calorie restriction, what they do on the natural days is eat about 25 percent less,” says Harvie, one of the authors of the study and a co-developer of the 5:2 diet. “And that is why the diet is so effective.”
And that's not all, says Courtney Peterson, Ph.D., an assistant professor in the department of nutrition sciences at the University of Alabama at Birmingham. "Studies suggest you keep more muscle and lose more fat than on other diets, even if you lose the same number of pounds." That's because after about 12 hours of fasting, you run out of stored energy from carbs and start burning stored fat.
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Jessica Galán encourages her readers to embrace malleability in the midst of life’s difficult moments. She spends her day teaching amazing students from diverse backgrounds in Fairfield County, Connecticut. She’s wife to a super-creative man and the proud mother of three resilient young women. She’s served as a writing facilitator for Lysa TerKeurst through COMPEL Training. She enjoys daily cups of steaming hot café con leche and breaks out in sporadic salsa dancing when no one’s looking. You’ll find her stories at http://www.jessicagalan.net/. Connect with her here: Twitter || Instagram ||Facebook
Intermittent fasting has been most extensively studied in volunteers who are obese or overweight. Those who restricted their calories to 2 days a week lost more fat. The benefits in people who are not overweight are less clear because there have been fewer studies. In one experiment, a number of fit young men were asked to practice intermittent fasting without losing weight for a few weeks. During that time they saw improved insulin sensitivity, a marker for reduced diabetes risk.
Fasting isn't appropriate for everyone and, in some cases, could be harmful. Any person undertaking a first fast longer than three days should seek medical supervision. Those with health conditions should always have medical support during fasting. Plenty of water should be taken by fasters since dehydration can occur. Saunas and sweating therapies are sometimes recommended to assist detoxification, but should be used sparingly. Those fasting should significantly slow down their lifestyles. Taking time off of work is helpful, or at least reducing the work load. Fasters should also get plenty of rest. Exercise should be kept light, such as walking and gentle stretching.
Prepare yourself to encounter God through fasting. When you realize that your intimacy with God is superficial and you long to experience Him more directly, respond by fasting, and you may find that you encounter God more deeply and powerfully. Through fasting, render yourself freer to hear from God through prayer than you may be when you’re not fasting. Let your love for God motivate you to reach out to Him through fasting.
If your doctor has told you that you're in danger of developing diabetes, ask him or her if IF is worth a try. This type of eating plan may help your cells become more sensitive to insulin, says Foroutan. The reason: Every time you eat, your body releases the hormone insulin in an attempt to shuttle sugar from your bloodstream into your cells for energy. But people who are prediabetic are insulin resistant, which means the cells in your body don't respond well to insulin and can't take up glucose so your blood sugar levels stay elevated. Going longer between eating may help because it requires your body to pump out insulin less often.
So if both musicians and adamantium-clawed superheroes do Intermittent Fasting, it can probably work for you too, if you can make it work for your particular lifestyle and situation! If you’ve tried implementing something like this in the past and not had success, or you’re just looking for guidance from a coach to help you implement it into your lifestyle, I hear ya!
The other factors to consider with this diet are more concerned with your current weight. Lower calorie intake for most people will equal less fat. This is because, unless you’re a full-time athlete, most people do not need the number of calories they consume each day. They don’t burn that energy away, and as a result, it turns into fat. The 5:2 diet promotes lower calories on a weekly basis and high nutrient foods during the fasting days.
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Intermittent fasting, unlike many other diets, is famously flexible in that you choose the days and hours during which you think it’s best to fast. The two most common methods are the 16:8 strategy—where you eat whatever you want (within reason) for eight hours a day and then fast for the other 16—and the 5:2 method, where you eat normally five days a week and then keep your food intake to roughly 500-600 calories for the other two days. It’s kind of a simplified-calories math problem that’s supposed to prevent the yo-yo effect of weight loss and weight gain.
Christian fasting isn't some kind of a "work" that's commanded by Christ or required by Scripture. However, that doesn't mean that fasting isn't recommended as a part of our spiritual growth. The Book of Acts records believers fasting before they made important decisions (Acts 13:4; 14:23). Fasting and prayer are often linked together (Luke 2:37; 5:33). Too often, the focus of fasting is on the lack of food. However, the purpose of fasting is to take our eyes off the things of this world and instead focus on God. Fasting is a way to demonstrate to God and to ourselves that we are serious about our relationship with Him. Although fasting in Scripture is almost always a fasting from food, there are other ways to fast. Anything you can temporarily give up in order to better focus on God can be considered a fast (1 Corinthians 7:1-5). Fasting should be limited to a set time, especially when the fasting is from food. Extended periods of time without eating are harmful to the body. Fasting is not intended to punish our flesh, but to focus on God.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)
Additionally, alternate-day fasting and whole-day fasting have been shown to not only reduce body fat but also total cholesterol and triglycerides in both overweight and normal-weight people, according to a study analysis in Nutrition Reviews. Because intermittent fasting can stabilize insulin levels—if you don’t eat, your blood sugar will come down—there’s reason to believe it could be a good diet for people with Type 2 diabetes, Varady adds. Research also suggests that intermittent fasting may even help prevent Alzheimer’s and cancer, adds Fung.
When your empty stomach starts to growl and begins sending your brain every “feed me” signal it can, don’t be content to let your mind dwell on the fact that you haven’t eaten. If you make it through with an iron will that says no to your stomach, but doesn’t turn your mind’s eye elsewhere, it says more about your love for food than your love for God.
This is a type of spiritual fasting. Based off of Daniel’s experiences in the Bible’s Book of Daniel, the Daniel Fast is a partial fast where vegetables, fruits and other healthy whole foods are featured prominently, but meat, dairy, grains (unless they’re sprouted ancient grains) and drinks like coffee, alcohol and juice are avoided. Most people follow this fast for 21 days in order to experience a spiritual breakthrough, have more time to reflect on their relationship with God or just to feel closer to what Daniel would have experienced in his time.
Basically, the 12:12 plan is a type of intermittent fasting where you eat for 12 hours of the day and fast for the other 12 hours. This method requires you to limit your daily calorie intake within a 12-hour window (meaning 12 hours eating, 12 hours fasting), rather than eating whenever you want throughout the day. For instance, if you eat your evening meal or dinner at 8 p.m., you should have your breakfast around 8 a.m. the following morning while on this plan. The 12:12 is claimed to be the simplest type of intermittent fasting, especially for beginners who are trying to lose weight or simply want to improve health. Read - Weight loss: All you need to know about the 16:8 diet and 6 tips to burn belly fat using intermittent fasting
Fasting is to be done with the object of seeking to know God in a deeper experience (Isaiah 58:1; Zechariah 7:5). Fasting relates to a time of confession (Psalms 69:10). Fasting can be a time of seeking a deeper prayer experience and drawing near to God in prevailing prayer (Ezra 8:23; Joel 2:12). The early church often fasted in seeking God's will for leadership in the local church (Acts 13:2). When the early church wanted to know the mind of God, there was a time of prayer and fasting.
That means there’s certainly a type of person who won’t fare as well on it. “If you’re the type of person who wakes up ravenous, who loves breakfast, or who loves to snack, this may not be a good diet for you,” says Tinsley. “You won’t want to do something that makes it hard for you to adhere to. If this doesn’t gel with something you enjoy, you don’t need to fit yourself into this box just because intermittent fasting is popular right now.”
Yes, by cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day. This is highlighted in a recent JAMA study[b] in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.
Fasting is important, more important perhaps, than many of us have supposed . . . when exercised with a pure heart and a right motive, fasting may provide us with a key to unlock doors where other keys have failed; a window opening up new horizons in the unseen world; a spiritual weapon of God’s provision, mighty, to the pulling down of strongholds. [Arthur Wallis, God’s Chosen Fast].
Fasting sounds so simple, and yet the world, our flesh, and the devil conspire to introduce all sorts of complications that keep it from happening. In view of helping you start down the slow path to good fasting, here are six simple pieces of advice. These suggestions might seem pedantic, but the hope is that such basic counsel can serve those who are new at fasting or have never seriously tried it.
Although certain benefits of caloric restriction have been demonstrated in animal studies, similar benefits of intermittent fasting in humans have not been observed. It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen.
You’ll run out of energy. When you don’t have anything in your system for several hours, your blood sugar will eventually drop below baseline. If you’ve ever had a blood sugar crash, you know how this state feels. Sleepiness, trouble focusing, lightheadedness, intense cravings, and the occasional mood swing typically accompany low blood sugar. Your cells run low on fuel and they start demanding that you give them more carbs.
Fasts can be performed for varying lengths of time, depending on the person and his or her health requirements. For chronic conditions, therapists recommend from two to four weeks to get the most benefits. Seven-day fasts are also commonly performed. A popular fasting program for prevention and general health is a three-day fast taken four times per year, at the change of each season. These can be easily performed over long weekends. Preventative fasts of one day per week are used by many people as well.
Remember, fasting is for one’s spiritual health, which involves abstaining from food and drink while spending a lot of extra time in prayer and Bible study (Exodus 34:28 Exodus 34:28And he was there with the LORD forty days and forty nights; he did neither eat bread, nor drink water. And he wrote on the tables the words of the covenant, the ten commandments.
While these five methods are the most well-known in terms of integrating periods of fasting into your eating schedule, there are many other similar philosophies based on meal timing. For those who prefer a more fluid, less rigid method, there’s also the concept of eating intuitively. Primal Diet proponent Mark Sisson is a supporter of the Eat WHEN (When Hunger Ensues Naturally) method, where dieters simply eat whenever their bodies ask them to. However, some believe this can also lead to overeating or overconsumption of calories, since our bodies’ hunger-induced choices may be more caloric than otherwise.
Although it’s possible that fasting helps manage blood sugar and insulin, fight inflammation, and ease sleep problems, most people follow a fasting diet to lose weight. Fasting is believed to help in this goal because of the effects that caloric restriction and extended periods without food have on metabolism, or simply because people eat less during the restricted feeding window. (Some dieters benefit from the structure and clear boundaries fasting plans offer.)
The very simple and direct conclusions I draw are these: First, if the Bible teaches us to do something, I want to do it. I want to obey the Lord in every way that He commands me to obey Him. And second, if fasting and praying are means to a breakthrough that God has for me, I want to undertake those disciplines so I might experience that breakthrough!
Fasting in the Ethiopian Church implies abstention from food and drink. No animal products are consumed, including dairy, eggs and meat, and utensils that have touched such products must be washed before touching the strictly vegan foods that are consumed on fast days. During fast periods, Holy Liturgy (Mass) is held at noon (except on Saturdays and Sundays), and because no food can be consumed before communion, it is traditional for people to abstain from food until mass is over (around 2 to 3 in the afternoon). Every Wednesday and Friday are days of fasting because Wednesday is the day that the Lord was condemned and Friday is the day he was crucified (the Wednesdays and Fridays between Easter Sunday and Pentecost Sunday are an exception as well as when Christmas or Epiphany fall on a Wednesday or a Friday). The fasts that are ordained in the canon of the Church of Ethiopia are: