It is a dietary modification plan focusing on simplicity and plant-based nutrition. The diet consists of non-energy-restricted choices of food from plants that are minimally processed (
1).
In this post, we will discuss the Daniel fast in detail and tell you how you can successfully incorporate it into your routine.
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 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 function (
1).
Is The Daniel Fast Diet Healthy?
Studies showed that the Daniel fast diet could decrease body weight, blood pressure, cholesterol, and C-reactive protein (a marker of inflammation in the body) as well as improve insulin function. The diet also has no calorie restrictions. 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?
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
• Juices
• Coffee
• Energy drinks
• Gum
• Mints
• Candy
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
How Much Can You Eat On 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.
The Daniel fasting diet has certain potential benefits.