As more and more research confirms the effectiveness of plant-based diets, one dietary pattern that has caught on recently has a spiritual connection. The Daniel Fast, a diet of prayer and fasting, has been around since 2007, but thanks to Hollywood actor Chris Pratt, has picked up momentum on social media now. A few weeks ago, he told his followers on Instagram that he would observe 21 days of prayer and fasting, and give himself limited food choices.
What is it?
The Daniel Fast Diet gets its name from prophet Daniel from the Old Testament in Bible, and is a fast that eliminates animal and ‘precious’ (date syrup, for instance) foods. This tradition is seen across religions that believe in periodical fasts to spiritually cleanse and improve physical and mental health. “Every food has a property which affects the mind too,” says Dr Prasan Shankar, who practises Ayurvedic medicine. So when we eat calorie-dense food, we lose concentration and the energy of the body is spent in digestion, whereas light food will keep us active and focussed.
Is the 21-day diet healthy?
Delhi-based dietician Ritika Samaddar calls The Daniel Fast, a farm-to-table diet. Similar to a vegan diet, though stricter, it eliminates dairy, processed foods, and all beverages except water. It also cuts down on salt. While there is no restriction on calorie intake, the focus is only on deriving nutrition from whole grains, fruits, vegetables, legumes, and nuts. This dietary pattern highlights simple living and going back to our roots.
Ritika says that for a healthy person, following the Daniel Fast may provide benefits, because it eliminates all junk food. Its best results are when you adhere to regular meals with only the foods suggested. However, the diet is sometimes practised with elements of intermittent fasting and even day-long fasts. “Do check with your dietician if you plan to do this. For those with any kind of health conditions, please ask your doctor,” she says. And if you plan to extend the diet beyond three weeks, again, get professional help.
There are alternative options of almond and coconut milk (to dairy), says Visakhapatnam-based dietician Anjali Dange. “However, one does miss out on vitamin B12, available in animal-based food. Calcium and vitamin D levels need to be monitored. Also, staunch non-vegetarians may find it difficult to suddenly give up everything.”
The diet does not have caffeine either, so people addicted to their teas and coffees might have mood swings and headaches. “The initial few days might be tough, when the body is slowly getting adjusted. It is always better to take professional help and have supplements so that one doesn’t end up with a deficiency,” she adds.
Fasting benefits
Fasting has many benefits. It reboots our digestive system and we dwell inwards. With no thoughts of food, our mind finds balance and stability. “From an Ayurvedic perspective, this process of ‘Langhanam’ (giving a break to the digestive system periodically) helps in maintaining one’s metabolic state. Healthy people should do it periodically and in a right way,” says Dr Shankar. Also, there seems to be a connect between fasting and certain phases of the year. “With seasonal changes, the body’s metabolism also changes, affecting digestion; one of the reasons why we stay away from certain foods.”
- Fruits, in any form (sugar-free and chemical-free): Apples, apricots, bananas, berries
- Vegetables: Broccoli, cabbage, carrots, cauliflower, celery, chilli peppers, cucumbers, eggplant, garlic
- Whole grains and legumes: Brown rice, millets, quinoa, oats, barley, wholewheat pasta, kidney beans, white beans, lentils
- Nuts and seeds: Sunflower seeds, cashews, peanuts, sesame
- Oils: Olive, canola, grape seed, peanut, and sesame
- Beverages: Spring water, distilled water or other pure waters
- Tofu, soy products, vinegar, seasoning, salt, herbs and spices
- Meat and animal products
- Dairy products
- All sweeteners like sugar, raw sugar, honey, syrups, molasses, and cane juice
- All leavened bread including Ezekiel bread (it contains yeast and honey) and baked goods
- Refined and processed food
- All deep-fried foods
- Coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
