How Does Fasting Work?
PHYSICALLY
Throughout your fast, you may feel somewhat weaker than normal. During the first few days, you may feel tired and irritable. You might not be able to maintain a full workout routine or do strenuous work. Headaches are common, often due to caffeine and sugar withdrawal. You may even find a white film on your tongue accompanied by some stinky breath because fasting “detoxes” your body. After a few days, you will feel increased mental clarity, energy and focus.
SPIRITUALLY
Fasting is not just denying yourself food. It is exchanging the needs of the physical body for those of the spiritual. Dedicated times of prayer and reading God’s Word will be essential if you want to benefit spiritually. If you waste your energy while fasting on busyness and neglect time with God, you will starve both physically and spiritually. Just putting yourself on a glorified hunger strike will result in feeling discouraged and frustrated. However, simply exchanging your meal time to meditate on God’s Word, worship and pray will help you become so energized and blessed spiritually, it will overflow into your physical life.
Throughout your fast, you may feel somewhat weaker than normal. During the first few days, you may feel tired and irritable. You might not be able to maintain a full workout routine or do strenuous work. Headaches are common, often due to caffeine and sugar withdrawal. You may even find a white film on your tongue accompanied by some stinky breath because fasting “detoxes” your body. After a few days, you will feel increased mental clarity, energy and focus.
SPIRITUALLY
Fasting is not just denying yourself food. It is exchanging the needs of the physical body for those of the spiritual. Dedicated times of prayer and reading God’s Word will be essential if you want to benefit spiritually. If you waste your energy while fasting on busyness and neglect time with God, you will starve both physically and spiritually. Just putting yourself on a glorified hunger strike will result in feeling discouraged and frustrated. However, simply exchanging your meal time to meditate on God’s Word, worship and pray will help you become so energized and blessed spiritually, it will overflow into your physical life.
FAQs
What kind of fast is right for me?
We recommend complete fasting (liquid only fasting), especially if you are going to fast for an extended period of time. Water only fasting is only recommended if you are in a position to limit your physical and work activities significantly. Remember, Jesus went to the desert for 40 days. He knew he would be “hangry.” If you plan on continuing with most of your regular routine, work, school etc, then there are simple ways you can be successful.
What do I need to do before?
If you plan on fasting for several days, you will find it helpful to begin by eating smaller meals before you abstain altogether. Cutting down on your meals a few days before you begin the fast will signal your mind, stomach, and appetite that less food is acceptable. If you are big on caffeine and sugar products, begin cutting those back. It may help to ease your initial hunger or discomfort at the early stages of your fast.
Plan for how you plan on spending time with God. Will you do a new Bible reading plan? Will you get strategic with your prayer time? Pick some scriptures to declare over areas you need breakthrough in.
Plan for how you plan on spending time with God. Will you do a new Bible reading plan? Will you get strategic with your prayer time? Pick some scriptures to declare over areas you need breakthrough in.
What can I expect?
Hunger pangs are usually the greatest during the first three days of the fast. Your body is adjusting from using the food in your digestive tract (which remains about three days) to consuming stored fats. Other side effects are coldness, bad breath and heightened body odor, changes in elimination (constipation or diarrhea), light-headedness, changes in sleeping and dreaming patterns, aches and pains. A white-coated tongue at the beginning of a fast may be a part of the body's pattern of throwing off toxins. Also, expect to go the the bathroom often (you will be drinking lots of water!). Many of these symptoms subside after 5-7 days. Continuing minor aches usually means your body is using stored fats for fuel.
How should I respond to the effects?
Here are some physical side effects you may feel and how you can help alleviate the symptoms.
Headaches or stomachaches may be a result of salt, sugar, or caffeine withdrawal.
Lower back pain may indicate that you are dehydrating. Drink more fluids.
Dizziness may be caused by a sudden change in position, such as rising suddenly from a chair. Stop for a second or two, then recover. Move slowly.
Discouragement is normal while fasting. We often don’t realize how emotionally dependent we are on food. In the morning you may feel like you are on top of the world, but by evening, you may be down and tempted to raid the refrigerator and count how many more days you have left.
To counteract these feelings, go outside for fresh air or walk for a mile or two. Remember to invite God to speak to you along the way.
Headaches or stomachaches may be a result of salt, sugar, or caffeine withdrawal.
Lower back pain may indicate that you are dehydrating. Drink more fluids.
Dizziness may be caused by a sudden change in position, such as rising suddenly from a chair. Stop for a second or two, then recover. Move slowly.
Discouragement is normal while fasting. We often don’t realize how emotionally dependent we are on food. In the morning you may feel like you are on top of the world, but by evening, you may be down and tempted to raid the refrigerator and count how many more days you have left.
To counteract these feelings, go outside for fresh air or walk for a mile or two. Remember to invite God to speak to you along the way.
How do I need to start and end?
Breaking your fast is a critical part of fasting. While your body is in the resting mode, your stomach shrinks and your intestines become idle, so solid food must be re-introduced slowly to digestive distress. If you end your fast gradually, the beneficial physical and spiritual effects will linger for days. Rushing back into normal foods may cause you to lose your deep sense of peace and experience physical problems such as diarrhea, fainting, or sickness. Most experts agree that breaking a fast with vegetables, either steamed or raw, is best. Avoid large amounts of meat, starches and dairy. Your stomach is smaller now, so eat lightly. Stop before you feel full. Be mindful as you return to exercise routines. It may take a few days for your body to re-adjust to its usual regimen.
Explore the different types of fasts
At Grace City, we believe fasting is a powerful way to seek God, draw near to His presence, and prepare our hearts for what He wants to do. Whether you're just starting or looking to deepen your spiritual practice, there are different ways to fast depending on your season of life, health, and spiritual focus.
The Complete Fast
This type of fast typically involves drinking only water (or sometimes juices for those needing more energy). It’s often for shorter periods and requires careful consideration of your health and ability. A complete fast focuses on removing all physical sustenance to make space for spiritual nourishment.
“Man shall not live on bread alone, but on every word that comes from the mouth of God.” Matthew 4:4
Intermittent Fast
This type of fast sets aside specific times during the day when you refrain from eating—such as fasting from sunrise to sunset or skipping certain meals. It's a flexible option that can be tailored to daily rhythms while still focusing on prayer and spiritual growth during fasting windows.
With this fast you abstain from eating any food during specific times of the day, such as nothing until 5pm. You might also choose to fast just one meal each day.
This a place to start if you’ve never fasted before.
With this fast you abstain from eating any food during specific times of the day, such as nothing until 5pm. You might also choose to fast just one meal each day.
This a place to start if you’ve never fasted before.
Tips for Fasting: A Practical Guide to Help You Start and Stay Focused
Fasting is about setting aside something we normally depend on to make room for more of God. Whether this is your first fast or you’ve fasted before, these tips are designed to help you approach fasting with purpose, wisdom, and spiritual focus.
Start with Prayer: Ask God for Guidance and Strength
Before you begin, take time to pray and seek God about what kind of fast He is calling you to do. Ask Him to prepare your heart and give you clarity on what to fast from—whether it's food, specific meals, social media, entertainment, or something else. Fasting is a personal and spiritual journey, so let God lead the way.
Pray this simple prayer:
"God, show me how to fast in a way that honors You. Give me the strength and focus to seek You fully in this time. I want to hear Your voice and draw closer to You. Amen."
Set Clear Spiritual Goals: Know Why You’re Fasting
Write down what you’re believing God for during your fast. Maybe you’re seeking breakthrough, direction, healing, or a deeper relationship with God. Having a clear focus keeps you motivated when fasting gets tough.
Keep this list somewhere visible—in your journal, Bible, or phone—to remind you throughout the fast.
Ask yourself:
- What am I praying for during this fast?
- What do I need to surrender to God?
- Where do I want to see growth or breakthrough?
Keep this list somewhere visible—in your journal, Bible, or phone—to remind you throughout the fast.
Make a Practical Plan: Choose the Right Fast for You
Not every fast looks the same.
Consider:
Some may choose a full food fast, others a Partial Fast, or even a Intermediate Fast.
Pick one that is a challenge but sustainable for the season you are in.
Consider:
- What kind of fast can I commit to and still be healthy? (Check with a doctor if needed)
- What do I need to prepare—physically and spiritually—to start?
- What distractions do I need to remove to focus more on God?
Some may choose a full food fast, others a Partial Fast, or even a Intermediate Fast.
Pick one that is a challenge but sustainable for the season you are in.
Create a Schedule for Prayer, Bible Reading, and Worship
Fasting isn’t just about what you’re giving up—it’s about what you’re filling up on! Replace the time you would normally spend eating, scrolling, or watching TV with intentional time with God.
- Set daily times for prayer—morning, lunch break, evening.
- Read the Bible—consider using a reading plan (like The Bible Recap or YouVersion plans).
- Worship and journal—listen to worship music and write what God is showing you.
Tip:
Set reminders on your phone to pause and pray throughout the day.
Stay Physically and Mentally Healthy
If you are fasting from food:
- Stay hydrated—drink plenty of water.
- Ease into fasting, especially if you’ve never done it before. You can start with one meal a day or specific types of food and build up from there.
- Rest when you need to. Fasting can be physically demanding, so don’t overexert yourself.
Note:
If you have medical conditions, consult a doctor before starting any food-related fast.
Focus on God When You Feel Weak or Hungry
It’s natural to feel hunger pangs, cravings, or even frustration while fasting. Let those moments become reminders to turn to God in prayer. Say, “God, I’m hungry for You more than anything else.”
Encouragement:
"Blessed are those who hunger and thirst for righteousness, for they will be filled." Matthew 5:6
Eliminate Distractions to Hear God Clearly
Consider putting away social media, unnecessary TV, or entertainment during your fast. What we fill our mind with matters. Create space where you can actually be still enough to hear God's voice.
Ask:
- What is taking my attention away from God?
- What would it look like to give God my full focus?
Write Down What God Shows You
Fasting is often a season where God speaks in powerful and personal ways. Keep a journal to record prayers, Bible verses, impressions, dreams, or words from God that come to you.
Tip:
At the end of your fast, you’ll be able to look back and see how God has moved and answered prayers—a beautiful reminder of His faithfulness.
Stay Encouraged and Accountable
Find a friend, small group, or family member to fast with you. Check in with each other, share what God is doing, and pray together. Fasting with others brings encouragement, strength, and unity.
Remember:
You’re not alone in this. Your church family is in it together.
Break Your Fast Gradually and Celebrate What God Has Done
When you finish, celebrate what God has shown you and how you’ve grown. If it’s a food fast, ease back into eating slowly and carefully. Take time to thank God and reflect on what He’s done in your heart and life during this season.
Final Thought
Fasting is less about restriction and more about pursuit—a pursuit of more of God. When we let go of the things we normally depend on, we find that God is all we need.
"Draw near to God, and He will draw near to you."
James 4:8
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