The Practical Path: Choosing How to Fast for the 21 Days

As we get closer to January 4th, the most common question we are hearing is: "What does this actually look like on a Tuesday afternoon?" It’s one thing to talk about the heart of fasting, but it’s another to decide what you’re putting on your plate—or taking off of it.

We want to give you some specific "lanes" you can choose for this 21-day journey. Remember, our goal as a team isn't for you to pick the "hardest" lane to impress God; it’s to pick the lane where you can most effectively sacrifice your comfort to hear His voice, while still being a good steward of the responsibilities He has given you.

1. The Biblical Categories

   In Scripture, we see several ways people approached fasting. At Hope City, we encourage you to pray about which of these "lanes" fits your current season of life:
   

   • The Normal Fast: This is abstaining from all food and drinking only water. Some choose to do this for a day or two at a time during the 21-day window. We see Jesus do this in Matthew 4:2, where it says after forty days of fasting, "he was hungry."
     

   • The Partial Fast (The Daniel Fast): Based on Daniel 10:3, where Daniel says, "I ate no choice food; no meat or wine touched my lips." This is the most common for a 21-day stretch. It involves eating "foods of the earth"—vegetables, fruits, and grains—while sacrificing meats and sweets. This is excellent for those with high-energy demands, as it keeps you fueled while maintaining a daily sacrifice.
     

   • The Intermittent Fast: You may choose to fast from sunrise to sunset, taking only one meal in the evening. This mirrors the pattern often seen in the Old Testament where people would fast until evening (see Judges 20:26). It is a powerful way to stay in a posture of prayer throughout your peak hours of labor.
     

   • The Absolute Fast: No food and no water. In Esther 4:16, Queen Esther requested her people to "neither eat nor drink for three days, night or day." Note: As your pastors, we advise that this is rare and should only be done for very short periods (1-3 days max) and under specific spiritual leading.

   
   

2. Sacrifice vs. Comfort: The "Coffee" Test

   A question we get every year is: "Pastors, what about my coffee?" Here is the rule of thumb we use: "Is it for sustenance or is it for pleasure?" If you drink coffee because you love the ritual and the "treat" aspect of it, giving it up is a powerful sacrifice. However, if you have a high-demand schedule—perhaps you’re a parent up all night with a toddler or you’re working a double shift—and you need the caffeine to function safely, you might choose to keep it. But try taking it "black." We want to avoid "loophole fasting" where we just find ways to stay comfortable while technically "fasting."

   

3. Sustenance vs. Pleasure (Liquid Fasts)

   Some of you may choose a Liquid Fast, consuming only smoothies, juices, or protein shakes. This is a valid path, especially if your daily labor—whether at an office, on a job site, or managing a household—requires a lot of physical stamina.
   

   The key here is the intent. You aren't blending a gourmet meal so it fits through a straw; you’re taking in just enough nutrients to keep your body functioning so your spirit can keep praying. As the Life Application Study Bible notes on Matthew 6, the purpose is to "set aside the usual" to focus on the eternal.
   

4. Filling the Space: Prayer is the Point

   
   

   If you only skip meals, you’re just on a diet. Fasting without prayer is just being hungry. The whole point is to sacrifice a physical comfort and fill that new "space" in your schedule with prayer.

   
   

   We aren't doing this to coerce God into blessing us. He has already sacrificed everything for us through Jesus. We fast and pray to honour His sacrifice and seek a deeper relationship with Him. It’s about aligning our hearts with His, not convincing Him to align with ours.
   

   

5. A Heart of Expectation

   While we’ve made it clear that this is not a ploy to get God to comply with our wishes, we should approach these 21 days with a high level of spiritual expectation. When your heart posture is correct, God honours the moments when we give Him our best. As we see in Hebrews 11:6, He is a rewarder of those who diligently seek Him.
   

   We believe that as you prioritize prayer, He will respond. However, we must also remember that His will is perfect. Realistic expectations for this season include:
   

   • Relational Growth: You will grow significantly in your intimacy with the Father.

   • Perfect Timing: His answers will come in His perfect time and His perfect way—which is often different than ours.

   • Spiritual Sensitivity: You will become more attuned to His voice and leading.
     

   Our challenge to you is to not look for the specific answer you’ve already decided on, but to be open to His voice and prepared to be obedient to whatever He says.

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Frequently Asked Questions (FAQ)

What if I cannot start on January 4th?

While there is a special power in the "corporate" fast (all of us doing it together), life happens. If you are traveling or have a major life event that makes starting on the 4th impossible, just jump in as soon as you can. It’s better to give God 14 days of your best than 21 days of nothing at all.

What if I cannot last the full 21 days?

Don't let the enemy trap you in guilt. If you "slip up" on day 12, don't quit. Fasting is a discipline, not a legalistic contract. Just like Peter when he walked on water and started to sink, Jesus is right there to catch you. Repent, get back on the horse, and continue for the remaining days. Similarly, if there are specific considerations like health, commitments, etc you can adjust your fast to ensure that the length of the fast does not compromise your well-being. This is about willing sacrifice, not destruction or punishment.

I have a medical condition. How can I participate?

Wisdom is a spiritual gift! If you have health restrictions, pregnancy, or chronic illness, we do not recommend a complete food fast. You can participate by doing a Daniel Fast, a "Media Fast," or by giving up specific comforts (like coffee or sweets). God sees the sacrifice of the heart, not just the contents of the stomach.

I have to take medication with food. What do I do?

Please do not skip your medication or take it in a way that is unsafe. If your medicine requires a full meal, then that is your "lane." You might choose to do a Daniel Fast (changing what you eat) or fast from something else entirely, like social media or television. Your health is a gift from God; we want you to be a good steward of it.

 Do we have to abstain from sex during the fast?

If you are single or unmarried, the Bible already calls us to honour God with our bodies through purity. If you are married, 1 Corinthians 7:5 says: "Do not deprive each other except perhaps by mutual consent and for a time, so that you may devote yourselves to prayer."  If you and your spouse feel that this might be a distraction or that it aligns with a specific breakthrough you are praying for, we suggest you discuss and agree on what that commitment looks like together.

 I don’t know how to pray or what to pray about. Where do I start?

A great place to start is the Lord’s Prayer (Matthew 6:9-13). Use it as a template. Or, start by simply thanking God for what He has done, then move into praying for our church, your family, and your neighbours here in Brampton. You can also click here to join our prayer sessions via Facebook and Zoom. Our next article will help you plan your prayer points and join with us corporately through the next 21 days.