The Daniel Fast vs. The Daniel Plan

Last year, I followed the Daniel Fast. I did the vegan-on-steroids+gluten-free+sugar-free fast. This year, I’ve been looking into the Daniel Plan a lot. I thought they were the same thing. Nope. The Daniel Plan is actually very similar to Paleo. While Paleo strongly hinges on protein, the Daniel Plan encourages smaller portions of protein. Either way, they’re very similar. Take a look at the list of foods on the Daniel Plan:

(For this information and more, check out danielplan.com)

* Dr. Hyman’s top superfoods
+ Dr. Amen’s best brain foods

Produce (eat freely)

  • Artichokes
  • Arugula *
  • Asparagus +
  • Bell peppers (yellow, green, red, orange) +
  • Bok choy +
  • Broccoli * +
  • Brussels sprouts * +
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Dandelion Greens
  • Eggplant
  • Fennel
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lemons * +
  • Lettuce
  • Limes +
  • Mesclun
  • Mushrooms
  • Mustard greens
  • Okra
  • Onions *
  • Radish
  • Sea Vegetables *
  • Shiitake mushrooms *
  • Snap peas
  • Spinach +
  • Swiss chard
  • Tomatoes +
  • Watercress *
  • Zucchini

 

Produce (eat in moderation)

  • Acorn squash
  • Apples * +
  • Apricots
  • Avocados * +
  • Bananas +
  • Beets * +
  • Blackberries * +
  • Blueberries * +
  • Butternut squash
  • Cantaloupe
  • Cherries +
  • Coconut +
  • Corn
  • Cranberries (raw)
  • Goji berries * +
  • Grapes
  • Grapefruit +
  • Honeydew
  • Kiwi * +
  • Mangoes
  • Nectarines
  • Oranges +
  • Papaya +
  • Parsnips
  • Peaches +
  • Peas
  • Pears +
  • Plums +
  • Pomegranates * +
  • Pumpkin
  • Raspberries * +
  • Red grapes +
  • Spaghetti squash
  • Strawberries +
  • Summer Squash
  • Tangerines
  • Turnips
  • Winter Squash
  • Yams/sweet potatoes * +

 

Meats & Seafood (Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)

  • Anchovies
  • Beef, lean cuts
  • Chicken, ground white meat
  • Chicken, skinless +
  • Clams
  • Crab
  • Flounder
  • Haddock
  • Herring +
  • Lamb
  • Mackerel
  • Oysters
  • Salmon, wild * +
  • Sardines *
  • Scallops
  • Shrimp
  • Snapper
  • Trout
  • Tuna (low-mercury) +
  • Turkey, ground white meat
  • Turkey, skinless +

 

Refrigerated Products

  • Cheese (hard cheese: Parmesan-Reggiano or extra-sharp) (1-2 tablespoons)
  • Whole Eggs, preferably omega-3 *
  • Guacamole (1/4 cup)
  • Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative!) (1/4 cup)
  • Salsa (1/4 cup)
  • Tzatziki (1/4 cup)
  • Tofu (organic)
  • Greek yogurt (unsweetened) (8 ounces)
  • Vegan or organic mayonnaise (1-2 tablespoons)

 

Beverages Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars (6-8 ounces)

  • Almond milk, unsweetened
  • Coconut milk, unsweetened
  • Coffee (decaf)
  • Hemp or Chia milk, unsweetened
  • Rice milk, unsweetened
  • Soy milk, unsweetened (organic)
  • Tea, black (decaf)
  • Tea, green (decaf)
  • Tea, herbal (decaf)
  • Water (64 or more ounces per day)

 

Beans (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation

  • Adzuki Beans *
  • Black beans * +
  • Black-eyed peas
  • Fava beans
  • Kidney beans
  • Pinto beans +
  • Garbanzo beans +
  • Lentils +
  • Lima beans
  • Navy beans
  • Soybeans (edamame) (organic) +
  • Split peas +
  • White beans +

 

Seeds (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation

  • Amaranth
  • Buckwheat
  • Chia *
  • Flax *
  • Hemp *
  • Millet
  • Pumpkin *
  • Quinoa
  • Sunflower *
  • Sesame
  • Teff

 

Breads, Cereals & Grains (eat in moderation)

  • Barley
  • Brown rice
  • Bulgur (cracked wheat)
  • Oats (old fashion or steel cut)
  • Organic cornmeal
  • Organic corn tortillas
  • Polenta
  • Sprouted grain bread
  • Whole grain bread
  • Whole wheat tortillas

 

Flours (eat sparingly)

  • Almond flour
  • Amaranth flour
  • Arrowroot flour
  • Brown rice flour
  • Buckwheat flour
  • Gluten-free flour
  • Organic sprouted flour
  • Whole wheat flour

 

Pastas (eat sparingly – except shiritaki noodles which can be eaten freely

  • Brown rice
  • Black rice
  • Buckwheat
  • Shirataki (Look for konjac flour, not yam flour) *
  • Quinoa

 

Nuts & Oils (eat sparingly-raw and organic if possible)

  • Almond butter
  • Almonds *
  • Almonds, raw
  • Avocado oil
  • Brazil Nuts *
  • Coconut oil (raw, unrefined) *
  • Coconut butter
  • Cashews
  • Flaxseed oil
  • Hazelnuts
  • Extra Virgin Olive oil *
  • Grape seed oil
  • Macadamia nuts
  • Pecans
  • Pine Nuts *
  • Pistachios
  • Sesame oil
  • Walnuts *

 

Spices, Seasonings & Dressings (eat freely and rotate new spices into your diet often)

  • Balsamic vinegar
  • Balsamic vinaigrette
  • Basil
  • Chilies *
  • Cinnamon
  • Cilantro *
  • Clove
  • Coriander
  • Cumin
  • Curry
  • Dill
  • Garlic *
  • Ginger *
  • Kimchi
  • Marinara sauce (organic, low-sugar)
  • Marjoram
  • Miso *
  • Mustard
  • Nutmeg
  • Oregano
  • Parsley *
  • Raw Cacao *
  • Rosemary
  • Saffron
  • Sage
  • Thyme
  • Turmeric *

 

Healthy Treats & Natural Sweeteners (eat sparingly)

  • Applesauce, unsweetened (1/2 cup)
  • Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)
  • Dried Fruits (currants, dates, figs, prunes, raisins) (sulfite-free) (1 – 2 small pieces)
  • Raw honey (1 teaspoon)
  • Pure Maple Syrup (1 teaspoon)
  • Whole leaf stevia extract (n/a)

Got all of that?? It’s a huge list compared to the Daniel Fast. If you haven’t read it yet, you can find my list here:

Daniel Fast: Food List

I’ve been comparing my two lists. The difference between the two isn’t necessarily in the food, but it’s in the motivation behind the food. Are you trying to get healthy, or are you trying to go on a fast? BIG DIFFERENCE. The number one resolution this year for most Americans was to get healthy, not to go on a fast. A fast isn’t a diet. It’s a consecrated amount of time for prayer and spiritual growth. Jesus fasted in the wilderness (Matt. 4:1-11); He didn’t go on a diet.

On the other hand, The Daniel Plan is a fantastic diet. Why? Because it’s not just a diet. It’s an entire lifestyle change involving more than food and fitness. Although it isn’t a fast, it is a spiritual journey about growing closer to God. Our bodies are a temple, and The Daniel Plan teaches how to treat it as such.

The Daniel Plan also has a detox food list if you’re (like me) in need of getting toxins out. It’s basically the same list minus any sugar (including artificial sweeteners), gluten, stimulants (alcohol/caffeine) and dairy products. The detox is for 10 days – definitely doable. Then you gradually can add gluten/dairy back into the diet. You’re supposed to be extremely mindful of how your body responds to these. It could be a sign of an allergy or intolerance that you didn’t know you had.

So, if you’re going to fast – fast. The Daniel Plan is a DIET. Whichever you choose, both will definitely be a good way to get healthy in the new year.

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4 thoughts on “The Daniel Fast vs. The Daniel Plan

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  2. Thank you for the information. I successfully completed the Daniel fast twice…the second time for the right reasons…. purely spiritual. I have 50 lbs to loose and need a way of eating that allows for nourishment not pleasure. I found this today and plan on a spiritual fast just after the holidays followed by the plan. Thank…I’ll kep you posted on my progress and insights.

    Liked by 1 person

  3. thank you! this comparison was helpful for me and exactly what I was searching for as I am trying to figure out what I should do to begin losing weight and submitting the area of food over to God. I had heard of the Daniel Fast about 10 years ago or so, and so when I heard the Daniel Plan book was new on the radio a couple of years ago I was really confused. This helped to clarify that for me. Blessings to you!

    Liked by 1 person

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