The practice of fasting is mentioned numerous times in the Bible as a reaction to various circumstances. Fasting was an act of repentance, as when the king of Nineveh ordered a fast after the preaching of Jonah (Jonah 3:5-9). Fasting was also a reaction to intense grief, as when the bones of Saul and his sons were buried (1 Samuel 31:13). We also find people fasting when God’s deliverance was needed, as when Jehoshaphat was approached by a large invading army (2 Chronicles 20:3).
Never forget that the fruit of the tree of the knowledge of good and evil was the knowledge of good and evil. There was an element of good in that fruit, not just evil. The devil told Eve specifically that the fruit of the tree was "good for food, and that it was pleasant to the eyes" (Gen. 3:6). All Eve had to do was look to see that the fruit was pleasant. She made a bad assumption, however, that what was visually pleasant would also be "good for food." In that, the devil was very wrong!
The general idea behind the 5:2 diet is calorie restriction on the two (non-consecutive) given days. That is, for two of the 7 days in each week, you eat very low calorie (but high in nutrition) foods, while the other 5 days you can eat what you would usually eat. This diet isn’t a full fast (as in water only), but is a carefully planned eating plan for a couple of days each week.

Yes, you'll be hungry at times—but it's not necessarily overwhelming or constant. "Hunger doesn't seem to get worse as the day goes on, and some of our studies report increased fullness and satisfaction," says Kristin Hoddy, Ph.D., R.D.N., a dietitian in private practice who has researched fasting. "Some subjects remarked that they'd get distracted and 'forget' they were hungry."


Fasting must also be done in an attitude of humility. It is not necessary for others to know we are fasting; it is directed towards God. “But when you fast, put oil on your head and wash your face, so that it will not be obvious to men 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” (Matthew 6:17-18).
Whether you are considering a 12-hour fast, a two-day fast, or a daily low calorie fast, you should talk to your doctor before beginning a new eating regimen. Certain medical conditions may get worse with sudden changes in diet and some medications are affected by changing the foods you eat. A doctor can help you weigh the possible benefits and consequences of a fast to see if it’s right for you.
Intermittent fasting is the hottest dieting trend since keto. (Bonus points if you’re keto and intermittently fasting. You can probably fly now!) The gist is that people attempt to lose weight by only eating between certain hours, or they restrict their eating on certain days of the week while allowing themselves to eat normally the rest of the time. That’s the “intermittent” part: Eat regularly most of the time, restrict your eating other times. Then there’s a subset of intermittent fasting known as the 5:2 diet, in which people eat regularly five days of the week and take in a very restricted number of calories on two days.
Studies show that intermittent fasting accelerates weight loss. In a 2015 review pooling 40 different studies, participants shed on average 10 pounds in a 10-week period.[1] Another study found that obese adults following an “alternate day” intermittent fasting schedule (eating 25 percent of their daily calories on one day, and eating normally the following day) lost up to 13 pounds over 8 weeks.[2]
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:
Yes, it's a good idea for believers to fast from time to time. Fasting is not required in Scripture, but it's highly recommended. The primary Biblical reason to fast is to develop a closer walk with God. By taking our eyes off the things of this world, we can focus better on Christ. "When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show men they are fasting. I tell you the truth, 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 men 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" (Matthew 6:16-18).
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As long as you’re aware that it isn’t nutritional magic, Sasson isn’t against intermittent fasting altogether. “I’ve worked with patients who need positive reinforcement to see that their weight went down to feel better, and they feel in control for the first time,” she says. “That self-efficacy, that feeling that they could do it—for some, that might be important.”
Fasts must be entered and exited with care. To enter a fast, the diet should be gradually lightened over a few days. First, heavy foods such as meats and dairy products should be eliminated for a day or two. Grains, nuts, and beans should then be reduced for several days. The day before a fast, only easily digested foods like fruits, light salads, and soups should be eaten. During the fast, only pure water and occasional herbal teas should be drunk.
Finally, fasting was frequently associated with supplicatory prayer. David prayed and fasted over his sick child ( 2 Sam 12:16 ), weeping before the Lord in earnest intercession (vv. 21-22). Nehemiah, having heard of Jerusalem's desolation, wept, fasted, and prayed that God would give him favor with King Artaxerxes of Persia so that he might return to his homeland and repair its ruins ( Neh 1:4-11 ). Esther, under similar circumstances, urged Mordecai and the Jews to fast for her as she planned to appear before her husband the king ( Esther 4:16 ). Clearly, fasting and petition are here one and the same (cf. Jer 14:12 ).
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.

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.


Be aware it may be easier to stick to than other types of fasting diets, but the weight loss will be smaller. Other options include alternate day fasting, which calls for eating 500 calories or so one day, then eating whatever you’d like the next; and the 5:2 Plan, which involves eating normally five days a week, then consuming fewer than 600 calories two non-consecutive days a week.
Whether a regimen calls for two fasting days a week or eating your meals in a smaller "window" of time in the day, all plans share a near-freedom from calorie counting, a big plus for weary food diarists. Once you have planned your fasting-period menu—say, a 500-calorie day of chicken and veggies—you're set. And in your nonfasting periods, you eat normal, healthy meals (even that steak!) without worrying about every bite.
By taking our eyes off the things of this world through prayer and biblical fasting, we can focus better on Christ. Matthew 6:16-18 declares, "When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show men they are fasting. I tell you the truth, 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 men 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."
Studies on every-other-day fasting show mixed results. One published in 2010 in the Nutrition Journal suggested that the technique was effective among a group of obese patients. A group of 16 participants ate only one meal – lunch – every other day, and they were limited to about 500 calories. That's the same amount of calories women consume on the Fast Diet's fasting days. On the days when the study participants were not fasting, they were not constrained to any rules. Over the course of eight weeks, the participants lost an average of 12 3/10 pounds.
So: The first two weeks of intermittent fasting will suck. “Like anything else, fasting becomes easier the more you do it,” Fung says. You’ll likely experience side effects (lack of concentration, irritability, headaches, maybe constipation), and you may feel hungry, but you shouldn’t feel weak, he adds. Learn how to cope with these and know that if you can power through the first 7-14 days, you’re golden.

Autophagy is spring cleaning for your cells. It’s Latin for “self-eating,” which is spot-on: when autophagy turns on, your cells sift through their internal parts, get rid of anything that’s damaged or old, and install shiny new versions.[8] Autophagy is like a tune-up for your car: afterward everything runs more smoothly. It reduces inflammation and even boosts longevity. Intermittent fasting triggers, to quote researchers, “profound” autophagy, especially in your brain.[9]
Peipert was 48, stood at 5 feet, 5 inches, and weighed 174 pounds. During the trial, he cut his daily food intake from 3,300 to 2,475 calories, and his weight dropped to 147 pounds. His health biomarkers, especially his blood pressure, were excellent. “It was a remarkable drop in blood pressure. That taught me that, for our health, if we were just a little thinner, we’d be better off,” says Peipert, a gynecologist and researcher at the Indiana University School of Medicine.
Not only that, but growth hormone is increased during fasted states (both during sleep [5]and after a period of fasting). Combine this  increased growth hormone secretion:[6], the decrease in insulin production (and thus increase in insulin sensitivity [7]), and you’re essentially priming your body for muscle growth and fat loss with intermittent fasting.
Dr. Michael Mosley popularized this variation of intermittent fasting in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.
Study after study confirms that any form of intermittent fasting will help reduce weight and improve body composition, though the results are probably about the same as you’d see from restricting your calories. One study Varady ran, published in 2017 in JAMA Internal Medicine, found that after dieting for one year, people lost about 5–6% of their bodyweight whether they restricted their calories or tried alternate-day fasting.
Intermittent fasting is easy to follow in that it does not limit or restrict food, allows one to eat without tightly tracking calories, and will not place a burden on your social life (i.e. not being able to go out to dinner and order something on the menu). It also can make life much easier as there is less time spent cooking, eating, and cleaning up.
Fasting during religious festivals is also very common. Common examples are Maha Shivaratri (Most people conduct a strict fast on Maha Shivratri, not even consuming a drop of water ), or the nine days of Navratri (which occurs twice a year in the months of April and October/November during Vijayadashami just before Diwali, as per the Hindu calendar). Karwa Chauth is a form of fasting practised in some parts of India where married women undertake a fast for the well-being, prosperity, and longevity of their husbands. The fast is broken after the wife views the moon through a sieve. In the fifth month (Shravan Maas) of the Hindu calendar, many celebrate Shraavana. During this time some will fast on the day of the week that is reserved for worship of their chosen god(s), while others will fast during the entire month.[82]
Mattson points out that, from an evolutionary perspective, the brain power that fasting generates makes sense. Mammals typically go days without food, often hunting on an empty belly. Semi-starved animals with enhanced smarts and energy would be more likely to obtain food and live another day. “If you are that wolf or lion, now a week with no food, you better be able to focus your mind and concentrate on what you need to do to get food,” he says.
Pros: While 24 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour).
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:

A study published in the July 2013 issue of Physiology & Behavior doesn't discuss intermittent-day fasting, but it addresses the concern of overeating after fasting. Researchers at Cornell University either fed breakfast to or withheld breakfast from a group of student volunteers. They found that those who skipped breakfast reported being hungrier than those who ate breakfast. They also ate more at lunch. Still, the amount they ate didn't fully compensate for the missed meal. Volunteers who skipped breakfast consumed 408 fewer calories over the course of the day than those who ate breakfast.
Even though this plan is advanced, it's very simple. Don't eat anything every other day. This is the most intense form of fasting but can produce amazing results. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.

The health benefits of fasting are extremely appealing, but I do want to stress that fasting isn’t always for everyone. People who suffer from hypoglycemia and diabetics should probably avoid fasting, up until blood glucose and insulin levels have been normalized. Pregnant and breastfeeding women should absolutely not fast, as it can have negative effects on the baby.


A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. [2] There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks. It is important to note that different study designs and methods of intermittent fasting were used, and participant characteristics differed (lean vs. obese).  Half of the studies were controlled trials comparing the fasting group to a comparison group and/or a control group (either continuous calorie restriction or usual lifestyle), with the other half examining an intermittent fasting group alone. A brief summary of their findings:
Vitousek, the psychologist, has seen this kind of enthusiasm before — and it was for CR. Caloric restriction never reached fasting’s popularity, but it had its share of lay followers in the 2000s, when she got a chance to talk with members of a group practicing it. Initially, they were excited and motivated. Then, like most dieters, the majority began to fall away. Some who had done CR for years simply couldn’t do it anymore. “You can pretty much take that to the bank,” Vitousek says of dieters’ waning enthusiasm. “That’s why we have these cyclical waves.”
We tend to think of fasting as going without food. But we can fast from anything. If we love music and decide to miss a concert in order to spend time with God, that is fasting. It is helpful to think of the parallel of human friendship. When friends need to be together, they will cancel all other activities in order to make that possible. There’s nothing magical about fasting. It’s just one way of telling God that your priority at that moment is to be alone with him, sorting out whatever is necessary, and you have cancelled the meal, party, concert, or whatever else you had planned to do in order to fulfil that priority. [James I (J. I.) Packer].

How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.
Even though you are skipping breakfast, it's still important to stay hydrated. Make sure to still drink enough water. You can also have herbal tea. The catechins in tea have been shown to enhance the benefits of fasting by helping to further decrease the hunger hormone ghrelin, so you can make it until lunch and not feel deprived. Since you’ve increased your fasting period an extra four hours, you need to make sure your first meal (at noon) has enough healthy fats. The burger in the 8-to-6 window plan will work well, and you can add more fats in with your dressing or top with an avocado!
If you're looking to lose weight, this isn't a problem. And even if you're happy with your weight, this won't prove to be too much of an issue if you follow the daily fasting or weekly fasting schedules. However, if you're fasting for 24 hours per day on multiple days per week, then it's going to be very difficult to eat enough of your feast days to make up for that.
Thirty-six young healthy male volunteers were placed on a 24-week calorie-restricted diet of about 1,600 calories per day. They also had to walk for about 45 minutes a day. But instead of resulting in continuous weight loss, at 24 weeks their weight had stabilized, and no more weight loss could be elicited even when he reduced calorie intake down to 1,000 or less per day.
How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days.
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week).

Intermittent fasting is easy to follow in that it does not limit or restrict food, allows one to eat without tightly tracking calories, and will not place a burden on your social life (i.e. not being able to go out to dinner and order something on the menu). It also can make life much easier as there is less time spent cooking, eating, and cleaning up.
Researchers have demonstrated that fasting counteracts a variety of ailments including cardiovascular disease, diabetes, and even diminishing cognition but these findings were based on studies of rats and other laboratory animals where the researcher controlled the animal’s fast. Even if fasting was as beneficial for humans as it is for rats and mice, the reality is that most of us don’t like to be hungry and there’s no researcher to enforce the fast. 

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.
If you find yourself eating that sandwich, and start to beat yourself up, stop. We as humans fail at many things, but God’s love is proven time and time again. Eating on the fast does not make you a failure. To be considered a good hitter in baseball you only need to hit thirty percent of the time at-bat. If you eat something you meant to be fasting, just get back into the fast and finish strong.

Fasting for special purposes or before or during special sacred times remains a characteristic of major religions of the world. In Jainism, for example, fasting according to certain prescribed rules and practicing certain types of meditation leads to trances that enable individuals to dissociate themselves from the world and reach a transcendent state. Some Buddhist monks of the Theravada school fast as part of their meditation practices. In India, Hindu sadhus (holy men) are admired for their frequent personal fasts for various reasons.
Fasting is always practiced prior to surgery or other procedures that require general anesthesia because of the risk of pulmonary aspiration of gastric contents after induction of anesthesia (i.e., vomiting and inhaling the vomit, causing life-threatening aspiration pneumonia).[1][2][3] Additionally, certain medical tests, such as cholesterol testing (lipid panel) or certain blood glucose measurements require fasting for several hours so that a baseline can be established. In the case of a lipid panel, failure to fast for a full 12 hours (including vitamins) will guarantee an elevated triglyceride measurement.[4]
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