What Is The Daniel Fast?

What is a Daniel fast? The Daniel Fast diet is said to be a healing therapy that takes care of you both physically and emotionally. It is inspired by a character from the Bible (1). Proponents of the Daniel Fast diet believe that it may aid weight loss by emphasizing your relationship with God (2).

This way of eating is a dietary modification plan focused on simplicity and plant-based nutrition. It consists of non-energy-restricted choices of food from plants that are minimally processed (1).

In this article, we discuss the Daniel Fast in detail and tell you how to successfully incorporate it into your routine with a bit of discipline. Scroll down to get all the information.

At A Glance: Daniel Fast

• Principle: Vegan diet that prohibits animal products, refined foods, alcohol, and caffeine
• Purpose: To reduce body weight, regulate blood pressure and blood cholesterol, and enhance insulin function
• Who It Is For: Individuals who want to detoxify their body with natural, healthy foods
• Duration: Short-term
• Who Should Avoid: Pregnant and breastfeeding individuals, and those with underlying health conditions
• Cons: May cause body aches, fatigue, nausea, mood swings, and nutritional deficiencies

More On The Daniel Fast

The Daniel Fast is based on Daniel, the Prophet, whose dietary and spiritual experiences are recorded in the Bible.

This diet includes vegetables and other whole foods and avoids all animal-based foods.

In other words, it is a vegan diet that prohibits the consumption of all animal products, refined foods, alcohol, and caffeine. It helps cleanse your body, restricts calories, and studies show that such a diet can improve metabolic and cardiovascular health (3).

The Daniel fast was also found to improve the quality of a person’s life by decreasing their body weight, improving their levels of blood pressure and blood cholesterol, and enhancing insulin functionⁱ  Function of the hormone that controls the breakdown and absorption of fats and proteins and the absorption of energy by tissues and cells. (1). So, if you want to know more about this fast metabolism diet, we have all you need to know!

Is The Daniel Fast Diet Healthy?

A study showed that subjects following the Daniel diet for 21 days observed a decrease in their body weight, blood pressure, cholesterol, and C-reactive protein (a marker of inflammation in the body) as well as improved insulin function. The diet also has no calorie restrictions (3). Thus, you may also observe similar results. But it does come with certain modifications.

What Can You Eat On The Daniel Diet Fast?

Below is the list of foods you can consume while following the Daniel fast.

• Fruits: Apples, apricots, limes, avocado, lemons, bananas, melons, blackberries, nectarines, blueberries, oranges, cantaloupe, papaya, cherries, peaches, coconuts, pears, pineapple, plums, prunes, raisins, raspberries, strawberries, dates, figs, grapefruit, grapes, guava, kiwi, watermelon, and tangerines.
• Vegetables: Artichokes, beets, broccoli, asparagus, cabbage, Brussel sprouts, cauliflower, celery, collard greens, corn, cucumbers, egg plans, green beans, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radish, scallions, spinach, sprouts, squash, sweet potatoes, tomatoes, turnips, yams, and zucchini.
• Whole Grains And Legumes: Amaranth, barley, brown rice, millet, quinoa, oats, black beans, black-eyed beans, kidney beans, lentils, mung beans, and split beans.
• Nuts And Seeds: All nuts (raw, unsalted), pumpkin seeds, almonds, cashews, walnuts, flaxseeds, chia seeds, and sunflower seeds.
• Liquids: Vegetable juice, coconut milk, kefir, and almond milk.

What Should You Avoid On The Daniel Fast?

Foods To Avoid: Avoid consuming any of the following foods while on the diet.

• Iodized salt
• Sweeteners
• Meat
• Dairy products
• Breads, pasta, flour, crackers (unless made from sprouted ancient grains)
• Cookies and other baked goods
• Oils
• Gum
• Mints
• Candy

Beverages To Avoid: Avoid consuming any of the following beverages while on the diet.

• Animal-based milk
• Juices
• Coffee
• Energy drinks
• Alcoholic drinks

The following sample diet plan will give you a better idea.

Sample One-Day Daniel Diet Plan

• Breakfast: Oatmeal with fruit and nuts/seeds OR a vegetable smoothie
• Lunch: Salad (raw vegetables topped with avocado/nuts) OR soup (Vegetable, lentils, beans) OR lettuce wrap with hummus, bean or a veggie filling
• Snacks: Nut and trail mix OR celery with peanut butter
• Dinner: Vegetable stir-fry over brown rice or quinoa

Meal prep is the most important part of any dietary plan and the Daniel fast is no different. Scroll down for some simple meal prep tips you can follow.

Meal Preparation Tips

Here are some meal preparation tips for the Daniel fast:

• Plan your meals in advance to avoid last-minute meal struggles.
• Chop and store vegetables beforehand to quickly cook meals and make salads.
• Prepare larger quantities of soups, stews, or grain-based dishes and store them in the refrigerator to enjoy throughout the week.
• You can also freeze extra portions of food for easy meals later.
• Stock up on healthy snacks like fresh fruits and nuts to avoid processed foods.

While there is no limit on how much food you can eat in the Daniel fast, you may want to practice healthy eating and not overdo things. Keep reading to know how much food should be consumed in the Daniel fast.

How Much Can You Eat In The Daniel Fast?

While following the Daniel fast, you can eat throughout the day. It is a personal decision. Some people choose to eat three meals a day, while some add a snack or two in between. Others prefer to skip a meal. There isn’t a specific formula you are required to follow.

Note: This factor may vary from person to person, and hence, if one tends to overeat in this diet without adequate proteins, they may tend to gain fat mass and lose muscle mass, which is not a good idea.

Quick Tip

Consult your doctor before starting the Daniel Fast diet if you have any medical conditions like diabetes. Also, pregnant and nursing women should check with their physician before following the Daniel fast.

The Daniel fasting diet has certain potential benefits.

What Are The Benefits Of Daniel Fasting?

The benefits of Daniel fasting start with one’s spiritual beliefs and motivation.

1. May Promote Mental And Emotional Health

This fast may boost your inner peace. It may clear your mind of all the negative thoughts and emotions you may be going through. This may eventually help you bond better and forge great relationships. It may also help relieve anxiety.

2. May Promote Physical Health

The Daniel fast may help detoxify your body by encouraging you to eat more nutrient-dense foods. Since it is a plant-based diet, it may also reduce the risk of cancer and other chronic illnesses (4).

The fruits and vegetables included in the diet provide a wide range of nutrients, including phytochemicalsⁱ  Nutrients in plant-based products that protect our DNA and cells from cancer and other chronic illnesses. and flavonoidsⁱ  Phytochemicals in fruits and vegetables that are rich in antioxidants. . Other essential nutrients include fiber, potassium, calcium, vitamin C, and folate.

3. May Promote Spirituality

Daniel fasting may help you break bad habits and addictions. In the religious aspect, it offers spiritual support and brings you closer to God. It may help you rely on God’s strength.

Who Should Try The Daniel Fast?

The Daniel fast diet encourages eating, unlike most other diet plans. It is a healthy modification of your current diet. Hence, anyone intending to detoxify their body with healthy natural foods can try this diet.

Zohary Ross, a lifestyle blogger, recounted her experience of doing the 21-day Daniel fast. She thought the fast was hard, especially since she loves junk food. However, she felt like she needed it. She states in her blog, “I tried foods that I didn’t normally eat and I honestly was amazed and how good and healthy I felt considering I was actually consuming very few calories (i).” Plus, the fast made her lose 6-7 pounds.

Did You Know?

If you are not used to having foods with high fiber, the Daniel fast may lead to stomach discomfort and bloating.

Last but not least, here is a recipe from where you can draw some food inspiration.

Easy Daniel Fast Recipe

Crispy Tofu

What You Need

• 16 oz of extra-firm tofu
• ⅓ cup of fresh lemon juice
• 2 tablespoons of olive oil
• 3 cloves of grated garlic
• ¼ cup of tamari

How To Prepare

1. Wrap the tofu in a kitchen towel and put something heavy on it to drain the water.
2. Mix tamari, garlic, and lemon juice in a bowl.
3. Slice the tofu into cubes and add it to the bowl.
4. Mix well and let the tofu marinate for 15 minutes.
5. Preheat a large skillet over medium heat.
6. Add olive oil to it and saute the tofu for 5 minutes.
7. Continue to cook for about 5 minutes more, or until they are golden brown.
8. Serve it and enjoy!

Infographic: Everything You Need To Know About The Daniel Fast

The Daniel Fast diet is a vegan diet with religious roots. Regardless of whether you are religious or not, this partial fast based on the life of Prophet Daniel in The Bible may benefit you. The infographic below focuses on everything you need to know about this short-term diet, including what it is, which foods to consume and avoid, and the potential benefits. Check it out!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can you eat fish while on the Daniel fast?

The Daniel fast forbids meat-based food items, so you can not eat fish on this diet.

Can you eat eggs on Daniel fast?

No, you can’t have eggs while on the Daniel fast, as it allows only plant-based food products.

Can I have wine on the Daniel Fast?

No, wine or any alcoholic beverage is not allowed on the Daniel fast.

Can I eat French fries on Daniel Fast?

Deep-fried food like french fries or chips is not allowed on the Daniel fast.

Can you eat salsa on Daniel Fast?

Yes, since it includes all-plant ingredients, you can have salsa on Daniel fast.

Illustration: The Daniel Fast: How To Do Food List And Benefits

Image: Dall·E/StyleCraze Design Team

Are you considering a Daniel Fast but don’t know where to start? Watch this helpful video that outlines the ins and outs of the fast, including what foods to include and avoid. Watch now!

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Reviewer Author Editor Fact Checker

Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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Priyanka SadhukhanNutritionist, CDE

 

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

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Arshiya SyedaCo-Editor-in-Chief

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Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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