Maybe you've heard a friend mention a fast at church, or you've read about Esther and Daniel and wondered if fasting is still for today. Maybe you're facing a hard decision and you want to seek God with more than a quick prayer on the way out the door. If you've been wondering how to fast and pray but don't know where to start, you're in good company. This guide walks you through it gently, one simple step at a time.
What Biblical Fasting Really Is
Fasting is choosing to go without food (or something else you lean on) for a set time so you can give that time and attention to God. It's a way of saying, "Lord, I want You more than I want my lunch today."
It isn't a diet, and it isn't a way to earn God's love. You already have that. Jesus actually assumed His followers would fast. Notice He said "when," not "if":
"But thou, when thou fastest, anoint thine head, and wash thy face; That thou appear not unto men to fast, but unto thy Father which is in secret: and thy Father, which seeth in secret, shall reward thee openly." (Matthew 6:17-18, KJV)
So fasting is meant to be quiet and personal. You don't need to announce it or look gloomy. It's a private conversation between you and your Father.
Why Christians Fast and Pray
All through Scripture, God's people fasted when they needed Him in a special way. A few examples:
- For guidance and protection. Before a dangerous journey, Ezra called the people to fast. He wrote, "So we fasted and besought our God for this: and he was intreated of us" (Ezra 8:23, KJV).
- In grief. When Nehemiah heard that Jerusalem's walls were broken down, he "sat down and wept, and mourned certain days, and fasted, and prayed before the God of heaven" (Nehemiah 1:4, KJV).
- Before a big step. Queen Esther asked her people to fast for three days before she approached the king (Esther 4:16).
- To return to God. Through the prophet Joel, the Lord invited His people, "turn ye even to me with all your heart, and with fasting" (Joel 2:12, KJV).
And Jesus Himself fasted forty days in the wilderness. When He was hungry and tempted, He answered, "Man shall not live by bread alone, but by every word that proceedeth out of the mouth of God" (Matthew 4:4, KJV). That's the heart of it. Fasting reminds us that God is the One who truly sustains us.
A Word About Your Health First
Before you skip a single meal, please take care of the body God gave you. Fasting from food isn't safe for everyone. If you are pregnant or nursing, have diabetes, take medicine that must be taken with food, are underweight, or have ever struggled with an eating disorder, talk with your doctor first. The Australian government's healthdirect guide to fasting lists the people who should check with a doctor before they begin.
If food fasting isn't wise for you right now, that's perfectly fine. You can fast from something else: social media, television, online shopping, or sweets. The point is making room for God, and there are many ways to do that.
How to Fast and Pray: Simple Steps for Your First Fast
1. Decide Your Why
Before you begin, ask yourself what you're seeking God about. Is it a decision? A loved one who is struggling? A desire to simply draw closer to Him? Write it down in a sentence or two. When hunger shows up later, you'll be glad you have a clear reason in front of you.
2. Start Small
You don't have to begin with a three-day fast. For your first time, try one of these:
- Skip one meal. Give up lunch on a single day and spend that time in prayer.
- Fast from sunrise to sunset. Have a simple breakfast before the sun comes up, then go without food until evening, sipping water all day long.
- Try a partial fast. Daniel once ate "no pleasant bread, neither came flesh nor wine in my mouth" for three weeks (Daniel 10:3, KJV). You might eat simple foods like vegetables, fruit, and water for a few days.
Small is good. A single meal given to God with a sincere heart matters to Him.
3. Plan Your Prayer Time
This is the part people often forget. If you just skip breakfast and go about your day, you've only missed breakfast. Use the time you would have spent eating to pray, read Scripture, or sit quietly with the Lord.
It helps to have a plan. You might read a psalm, pray through your list, and then listen. Writing your prayers down can keep your mind from wandering, and this guide on how to start a prayer journal can help you get going.
4. Drink Water and Go Gently
Unless your doctor says otherwise, keep drinking water throughout your fast. Plan a lighter day if you can, and don't schedule a hard workout. If you start to feel dizzy, shaky, or unwell, stop and eat something. God is not asking you to push past what your body is telling you. When your fast ends, break it with something small and simple, like a piece of fruit or a bowl of soup, rather than a big, heavy meal.
What to Do When Hunger Hits
Here's a little secret: the hunger can become part of your prayer. Every time your stomach growls, let it be a nudge to turn your heart toward God. You might pray, "Lord, I'm hungry for You," or bring up the person or need you're fasting for.
Short breath prayers work beautifully here. "O taste and see that the LORD is good" (Psalm 34:8, KJV) is a sweet one to carry with you through a hungry afternoon.
Let Your Fast Change How You Love
Isaiah reminds us that the fast God has chosen reaches beyond an empty plate. It turns our hearts toward the people around us:
"Is not this the fast that I have chosen? to loose the bands of wickedness, to undo the heavy burdens, and to let the oppressed go free, and that ye break every yoke?" (Isaiah 58:6, KJV)
One lovely idea is to give the money you would have spent on that meal to someone in need, or to cook a meal for a neighbor after your fast. That way your fasting overflows into kindness.
What If I Mess Up?
You might break your fast early. You might get grumpy by three o'clock (most of us do!). That's alright. God isn't keeping score. He sees your desire to draw near, and He is glad you came. Simply thank Him for the time you did give, and try again another day.
Take Your First Step
Learning how to fast and pray is less about willpower and more about making space for God. Start with one meal, one clear reason, and one quiet time of prayer. Then watch how He meets you there.
If you'd like to fill that time with Scripture, you may enjoy this post on how to start reading the Bible. Be gentle with yourself, friend. God isn't looking for a perfect fast. He's looking for you.