The Daniel Fast: You Are What You Eat

Would you believe me if I told you that 80% of the way your body looks is based on what you eat? I know it may be hard to fathom, but it’s the truth. Your physical, mental and social health is all influenced by your dietary habits. Being overweight puts you at risk for detrimental health conditions, but how do you avoid obesity? How do you reverse it? The answer is found in something you do or don’t do multiple times each day – sometimes with thought, effort, and time; other times for convenience. Your propensity towards or away from a healthy life lies in the food you eat! God even showed us a glimpse of the benefits of healthy eating in his word.

“Please test us for ten days on a diet of vegetables and water,” Daniel said. At the end of the ten days, see how we look compared to the other young men who are eating the kings food. Then make a decision in light of what you see. (Daniel 1:12-13 NLT)

Daniel and his friends were tested for only 10 days. Imagine what changes your body will go through on 10 days of a Daniel Fast. No one will believe the benefit of abstemiousness and a spare diet, nor how much it contributes to the health of the body, unless they try it. I am challenging you to change your eating habits for the next 21 days. If you accept this challenge, you must wake up each day with a mindset of, “I Can Do This.” The decision to start this year off by honoring God with your body will set the course for the year ahead.

At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king (Daniel 1:15 NLT).

Daniel and his friends made their diet of vegetables and water a lifestyle. Their sacrifice to God not only impacted their lives but an entire nation. Your decision to embark on this 30 day challenge will come with great reward. I’ll be the first to tell you, its going to be hard. Your body will go into shock and you’ll crave your favorite foods like never before. No matter how difficult it gets, stay the course; your life and the life of your family depends on how you handle the test.



The first three days will be the hardest and you’ll want to give up, cave in, and quit…stay focused! Your energy levels will not be the same during your workouts and there may be times you get lightheaded and throw in the towel…stay focused. By week two, the physical changes will be evident and it will keep you motivated until the end. My hope is that by the end of the 21 days, this way of eating will be a lifestyle and not another diet.

Rod Wolfe said it best,

“With a few simple dietary changes, we can remove the foods at odds with our health (grains, sugar, starchy tubers, dairy and legumes) and also increase our intake of foods rich in vitamins, minerals and antioxidants.”

Here are more reasons why I recommend this way of fasting:

  • Encourages you towards ideal body weight and composition
  • Reduces pain from inflammation
  • Improves heart health

Food List for Next 21 Days:

  • Vegetables – fresh, frozen and nothing out of a can
  • Fruits – fresh, frozen and nothing out of a can
    • Blueberries
    • Strawberries
    • Banana
    • Etc
  • Nuts and Seeds
    • Almonds
    • Cashews
    • Pecans
    • Pistachio
    • Sunflower seeds

The next 21 days is not about the lack of food you’re going to be eating. It is a time of consecration to God and regaining control of your spirit, soul and body. Allow the Holy Spirit to speak to you and act on instructions he gives you. Keep your eyes fixed on Jesus and his grace will be sufficient to see you through.

Rashad Sanders

Rashad A. Sanders is a celebrity Personal Trainer and Fitness Coach and has over 10 years experience in the fitness industry. He received his B.S. in Marketing from Oral Roberts University and eventually earned his M.S. degree in Recreation and Sports Administration from Western Kentucky University. Rashad has had the opportunity to train college and professional athletes, pastors, gospel artists, actors, state senators, music producers and other entertainers. After eight years of working as a personal trainer in Atlanta, GA, Rashad decided it was time for a change of scenery and moved to Houston, TX. He Is currently a Lead Coach at Iron Tribe Fitness – Missouri City. In addition to coaching, Rashad is a regular contributor to Gospel Today and an enthusiastic Falcons fan. He and his wife, Andrea, currently reside on the southwest side of Houston.

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