Save high-intensity interval training and heavy weight training for feed days/during your feed window, if you can, when you have the calories for fuel and nutrients for recovery. But if your training schedule calls for a grueling workout on a fast day that can’t be moved, add the calories burned to your count for the day so you don’t burn through muscle. At 200 or 300 calories, you don’t need to compensate, but if you burn 500 or more on a fast day, instead of just 500 maintenance calories with 50g of protein, eat 1,000 calories with 80g or more of protein, Varady advises.
Jesus equates supplication and fasting when he teaches that the removal of mountains comes about only by prayer and fasting ( Matt 17:21 ). The godly prophetess Anna looked for the redemption of Israel with supplicatory prayer and fasting ( Luke 2:37 ). Before Paul and Barnabas appointed elders for the various churches, they committed them to the Lord with prayer and fasting ( Acts 14:23 ). In all these instances there is the clear implication that fasting is an effective adjunct to petition.
A fast for God doesn't have to be all day. It can be one meal. You could choose to give up sugar or caffeine. Fasting for God is sacrificing something that is important to you. Surrendering to God means giving of yourself for Him. We cry out, "All of you, none of me." Fasting tears down strongholds, fasting causes divine power to loose the chains of injustice and sets the captive free. A fast for God ushers in every ministering spirit to go forth on your behalf bringing solutions to every problem. If you want to see God's power working in your life, then fast.

At first I questioned, “Is this truly God's call for me?” Forty days was a long time to go without solid food. But with each passing day, His call grew stronger and more clear. Finally, I was convinced. God was calling me to fast, and He would not make such a call without a specific reason or purpose. With this conviction, I entered my fast with excitement and expectancy mounting in my heart, praying, “Lord, what do you want me to do?”
Embrace a healthy body image. Reject the dualistic way of thinking about people’s bodies that’s so popular in our culture. Your body and spirit aren’t two separate entities; they’re united as one whole. When you understand the profound connections between your body and spirit, it will become natural for you to respond to spiritual experiences by doing something physical like fasting.
Now, intermittent fasting isn’t magical—your calories still count. It’s just an alternate way to reach that same calorie restriction, says Grant Tinsley, Ph.D., C.S.C.S., an intermittent fasting researcher and assistant professor of exercise physiology at Texas Tech University. “With traditional calorie restriction, you’re following a normal, healthy eating pattern but eating less at each meal. With intermittent fasting, you’re eating roughly the same number of reduced calories, just in a confined time frame. You’re just giving yourself different parameters to live within.”
With this information in hand, you should know exactly how to schedule meals when starting an intermittent fasting plan. And while it might seem complicated at first, once you get into the habit of fasting, it will feel like second nature and fit pretty seamlessly into your days. Just remember to always start slow and gradually work up to more advanced plans.

Why try a plan with a high dropout rate and hours of hunger? Beyond the health benefits, some people actually like it—and find it the easiest way to control their weight. Mark Mattson, Ph.D., a neuroscientist at the National Institute on Aging, has studied intermittent fasting since the 1990s and himself been on a plan for years. "Once you get used to it, it's not a big deal," he says. "You adapt." Other fans? Reportedly, trendsters from Beyonce to Silicon Valley techies; and Jimmy Kimmel has said he lost 25 pounds fasting too. So... should you experiment?
2) A new desire for God. When we acknowledge through fasting that we need God to live, and to live more abundantly, we can begin to desire God in a new way. When we realize we need God more than we need food, we can start to understand what the Psalmist meant when he wrote, “Like the deer that pants after water, my soul longs for You.” God, the sustainer of all life, wants nothing more than a closer connection with us, and through fasting we can quench that new desire for more of Him in our lives.
In terms of your comment regarding water yes millions of people may do this and as you say it has little impact and harm. I however prefer to drink water on a regular basis; it is what the body is primarily made up of and what the cells need for repair and regeneration. That and because many of us often think we are hungry when in fact we are dehydrated and the body is wanting more water – wanting more fluids this is why I encourage people to drink more water during fasting days than do a total fast.
If these extended periods without delicious food sound too painful to handle, rest assured: The best available evidence indicates that a regular ol’ diet is at least as safe and healthy and efficacious as intermittent fasting. Besides, sooner or later, a shiny new fad is bound to come along for the A-listers to fawn over, she says: “There’s going to be a new darling of the month before you know it.”
As fasting has grown in popularity, scientists and nutritionists have developed different methods of the practice. Some, such as Allen, practice time-restricted feeding, like the 20:4 regimen. Some push the approach to 23:1, cramming all their eating into one hour of a 24-hour day. Other approaches space out fasting days throughout the week, such as the 5:2 method — two days of fasting over seven days. Some enthusiasts supplement their practice with dayslong fasts.
I’m 65 and I retired recently. I tried this for one week, and I must admit I particularly watched the clock all day long. I was very intergetic, and my depression subsided most of the time. At one week I weight myself, and thought why am I doing this if I’m not losing weight? So I went off and now I feel like I drag most of the day. I’m getting back on…enough said.
This proved to be the most important forty days of my life. As I waited upon the Lord, the Holy Spirit gave me the assurance that America and much of the world will, before the end of the year 2000, experience a great spiritual awakening. This divine visit from heaven will kindle the greatest spiritual harvest in the history of the Church. But before God comes in revival power, the Holy Spirit will call millions of God's people to repent, fast, and pray in the spirit of 2 Chronicles 7:14:

Some of the best evidence on the impact of fasting on bodyweight and fat comes from a December 2018 systematic review. The researchers looked at randomized controlled trials of intermittent fasting and found that the people who fasted lost about 4 to 8 percent of their original bodyweight, on average. So fasting worked, but, interestingly, it didn’t outperform regular, continuous calorie restriction (“eat less every day” dieting), and it didn’t lead to dramatic weight loss.
An understanding of the physiological effects of fasting began to evolve in the latter part of the 19th century, when some of the first organized studies of fasting were carried out in animals and humans. In the 20th century, as more became known about nutrition and the nutritional requirements of the human body, methods of fasting became increasingly sophisticated, and a wide array of approaches emerged. For example, fasting was used as a treatment and as a form of disease prevention, and it was carried out in various settings (e.g., in a hospital or clinic or at home). Some fasting methods, particularly those applied in the treatment of chronic diseases, lasted more than a month, allowed for the consumption of only water or calorie-free tea, and included exercise and enemas. Other methods, generally referred to as modified fasting, allowed for the intake of 200 to 500 kilocalories per day (daily calorie needs of adults range from about 1,600 to 3,000 kilocalories, depending on sex, age, and activity level) and sometimes included psychological or spiritual therapy; depending on the particular method used, calories usually were in the form of bread, vegetable broth, fruit juice, honey, or milk. Modified fasting was distinguished from a very low-calorie diet, which allowed up to 800 kilocalories per day and typically was aimed at inducing substantial weight loss. Intermittent fasting involved cyclic periods of calorie restriction, such as a 24-hour period of fasting followed by a 24-hour period of regular calorie consumption.
Promote human growth hormone production (HGH). Fasting can raise HGH by as much as 1,300 percent in women and 2,000 percent in men.12 HGH plays an important part in health, fitness, and slowing the aging process. It's also a fat-burning hormone Lower triglyceride levels and improve other biomarkers of disease Boost production of brain-derived neurotrophic factor (BDNF), stimulating the release of new brain cells and triggering brain chemicals that protect against changes associated with Alzheimer's and Parkinson's disease. (Alternate-day fasting — restricting your meals on fasting days to about 600 calories — can boost BDNF by 50 to 400 percent, depending on the region of the brain.13
Although CR might be metabolic magic, it’s no magic bullet. Some mice bred to carry certain genes for lab research don’t benefit from it, and it actually shortens life in other genetically modified mice. The deprivation can weaken the immune system of very young and very old animals, making them susceptible to disease. And although cutting calories by 25 percent has been standard, it’s not clear if that’s best for animals and humans.
In the Bahá'í Faith, fasting is observed from sunrise to sunset during the Bahá'í month of 'Ala' ( 1 or 2 March – 19 or 20 March).[22] Bahá'u'lláh established the guidelines in the Kitáb-i-Aqdas. It is the complete abstaining from both food and drink during daylight hours (including abstaining from smoking). Consumption of prescribed medications is not restricted. Observing the fast is an individual obligation and is binding on Bahá'ís between 15 years (considered the age of maturity) and 70 years old.[22] Exceptions to fasting include individuals younger than 15 or older than 70; those suffering illness; women who are pregnant, nursing, or menstruating; travellers who meet specific criteria; individuals whose profession involves heavy labor and those who are very sick, where fasting would be considered dangerous. For those involved in heavy labor, they are advised to eat in private and generally to have simpler or smaller meals than are normal.
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