And when you fast, do not look gloomy like the hypocrites, for they disfigure their faces that their fasting may be seen by others. Truly, I say to you, they have received their reward. But when you fast, anoint your head and wash your face, that your fasting may not be seen by others but by your Father who is in secret. And your Father who sees in secret will reward you. (Matthew 6:16–18)
If you have spent your entire life being told to "eat three square meals a day," the idea of intentionally skipping food can feel daunting, if not impossible. You might worry about your energy levels, your work performance, or simply the misery of being hungry. But biblical fasting is not meant to be a feat of Olympic-level endurance. It is a gift of grace. It’s no coincidence that Jesus expects fasting; he doesn’t merely just suggest it, “And when you fast…” (Matthew 6:16a, emphasis added). If you are ready to begin, here is a practical guide to starting well.
Start Small: The Power of One Meal
You don’t need to head into the wilderness for 40 days to experience the benefits of fasting. In fact, most experts in spiritual disciplines suggest starting with one meal.
- The Noon-Hour Fast: Try eating a normal breakfast and then forego lunch. Use the time you would typically spend eating or scrolling on your phone to find a quiet place. Sit before the Lord, read a specific passage of Scripture, and pray.
- Building the Rhythm: Once you are comfortable with one meal, you might expand to two meals (skipping breakfast and lunch) or a full 24-hour fast (from after dinner one night to before dinner the next). The goal is to build a "rhythm of restraint" in your life.
The Strategy of Environment: Planning for Success
Fasting is an act of the spirit, but it happens in a physical world full of triggers and habits. If you don’t plan your environment, your "autopilot" will often sabotage your intentions before you realize it. Effective fasting requires a strategic look at your daily schedule.
If you are fasting during the lunch hour, eliminate the obstacles that lead to temptation. If your office culture involves everyone congregating in the break room or a local café at noon, don't go. The smell of fresh coffee or a colleague's sandwich isn't a "test" you need to take; it’s a distraction you should avoid. Similarly, if you usually work from a coffee shop where the sight of the pastry case or the routine of ordering a latte is ingrained in your morning, change your scenery. Move your workspace to a library, a quiet park, or a different room in your house. By removing the visual and social cues of eating, you free up your mental energy to focus on the Lord.
The Principle of Exchange
A common mistake beginners make is focusing purely on the abstaining (what they aren't eating) rather than the exchanging (what they are pursuing). If you just skip food but fill your time with more work or more Netflix, you aren't fasting; you're just hungry.
Fasting is a trade. You are trading the physical fuel of food for the spiritual fuel of God’s presence.
- Have a Plan: Before you start, decide what you are fasting for. Is this for your ongoing spiritual growth? For a specific decision? For a wayward friend? For your own spiritual dullness?
- Prepare your "Meal": Since you aren't eating food, prepare your "spiritual meal." Choose a book of the Bible to read through or a list of people and situations you are praying for. This keeps the fast from feeling like a vacuum and turns it into a feast.
Alternatives for Health and Circumstance
We must address the practical realities of our bodies. If you have a medical condition such as diabetes, or if you are pregnant or nursing, a total fast from food may not be wise or responsible. However, you can practice the discipline of self-denial in other ways.
- The Daniel Fast: As seen in the book of Daniel, you can fast from "delicate foods." This means eating only what is necessary for health (vegetables and water) while abstaining from sweets, meats, or luxuries.
- The Media Fast: In our digital age, many find that fasting from social media, television, or the news provides a similar "revealing" effect on the soul. If you find that you cannot go a day without checking your phone, that is exactly where you should consider fasting.
A Heart of Humility
Finally, be considerate of others. If you are fasting and your spouse has prepared a meal for the family, or if you are invited to a celebration, don't use your fast as a badge of legalism to make others feel uncomfortable. As Jesus taught in Matthew 6:17-18, wash your face, put on a smile, and don't make it obvious. The goal is a secret intimacy with your Father, who sees what is done in secret and will reward you. Start where you are, use the grace you’ve been given, and watch how God uses your hunger to draw you closer to Him.
Breaking the Fast
How you end your fast is just as important as how you begin it. When the clock strikes the hour that your fast is "over," the temptation is to rush to the nearest refrigerator and consume whatever is closest as quickly as possible. However, the end of a fast is a unique opportunity for worship.
First, break your fast well with proper, nourishing foods. Especially if you have fasted for 24 hours or longer, your body will appreciate simple, whole foods—like fruit, vegetables, or a light broth—rather than a heavy, greasy meal that may leave you feeling sluggish.
Second, make the first meal after your fast an intentional celebration. Begin with prayer—as you take that first bite, pause to give thanks. Don't just celebrate that the "hunger is over"; celebrate God’s provision. Recognize that the very ability to eat is a gift from His hand. Use this meal to re-center your heart on the future banquet feast we are longing for. Every meal we eat on this side of heaven can be a "preview" of the Wedding Supper of the Lamb. Let your gratitude for a simple piece of bread ignite a deeper hunger for the day when we will feast in the physical presence of our King.