Fasting as a Catholic- How and Why?

Why Fast?

To put it simply, we fast because Jesus told us to. Jesus says "When you fast..." (Matthew 6:16), not if. From these three simple words, we can see that Jesus was speaking to an audience who already incorporated fasting into their daily life.

We can point to this and several other Bible passages that mention fasting as an important practice. Following this, fasting became part of the early church, with fasting on Wednesdays and Fridays a common practice in commemoration of Christ's betrayal and crucifixion.

The fact that Jesus and tradition tell us to fast is more than enough reason to. But, it can help to understand some of the benefits it can have in our lives.

• Jesus tells us that some demons can only be driven out by prayer and fasting (Matt. 17-21; Mark 9:29).
• Fasting helps us become humble, and in our humility we unite ourselves with Jesus, who humbled himself to live among us (Psalm 69:10).
• St. Augustine once noted that fasting "purifies the soul, elevates the mind, and subordinates one's flesh to the spirit." When you consistently say "no" to a legitimate good (like food or comfort), you build the spiritual muscle needed to say "no" to an illegitimate temptation (sin). It’s like basic training for the soul; you’re teaching your appetites that they are not the boss of you.
• Fasting is a great equalizer. It reminds us of our fragility and our connection to the poor and the suffering around the world. It’s hard to stay trapped in pride or vanity when your stomach is growling. It grounds you in the reality that you are a creature dependent on your Creator.
• Many people find that after the initial "grumpiness" of a fast wears off, their spiritual senses become sharper. You might find you're more sensitive to the promptings of the Holy Spirit, more aware of the needs of people around you, and more attuned to the "still, small voice" that usually gets drowned out by the noise of indulgence.

What does fasting mean, exactly?

Fasting vs Abstinence

These words are often used interchangeably (likely in part due to the fact that they're usually observed at the same time). However, fasting refers to the practice of not eating (or eating less). The Church officially defines a fast as two small meals and one full meal, where the two small meals don't add up to the full meal.

Abstinence, on the other hand, refers to refraining from eating meat. Funny caveat, when I first converted, I always thought abstinence meant abstaining from the conjugal act. 🫣 Which, by the way, is a great sacrifice for married couples.

While we're on the topic, a sacrifice is a more general term that encompasses both fasting and abstinence. A sacrifice is any penitential act (i.e. giving up a good thing or doing something you don't enjoy) to grow closer to God. During Lent it is a common practice for Christians to choose a sacrifice, like giving up sweets or the snooze button.

With all three (fasting, abstinence, and sacrifice), the idea is to deny the self in order to grow closer to God. Denying our bodies can profoundly impact our spiritual lives. As Screwtape says, "...they constantly forget, what you must always remember, that they are animals and that whatever their bodies do affects their souls." (Emphasis added)

Two important notes: (1) a sacrifice consists of abstaining from something good for a period of time, as an offering to God. You can't "give up" complaining or swearing, because they're things you shouldn't be doing in the first place. (2) Your penance shouldn't cause suffering for others. If giving up coffee makes you miserable to be around, don't choose this sacrifice.

Choosing a Sacrifice

So, you've committed to fasting, and perhaps an additional sacrifice. Now what?

Below I've compiled a few ideas to get you started. I encourage you to choose something that will be difficult for you (i.e. if you don't drink coffee, don't give up coffee 😉), and help you to grow in virtue. Keep in mind the aforementioned caveat, that whatever you choose shouldn't make you awful to be around.

There are a few simple ideas to get you started thinking about what you could give up, as well as some targeted fasts to help you grow in virtue in an area you specifically struggle with.

Food

• Added Sugar
• Coffee
• Snacks
• Condiments (ketchup, mayonnaise, salt + pepper, etc.)
• Cream and Sugar in Coffee
• Bread & Butter Fast- Only eat bread and butter at meals
• Room temperature water

Things

• Social Media
• TV
• Music
• Unnecessary Shopping
• Room temperature water
• Hot Showers
• Music/Podcasts in the car
• Snooze button
• Pillow
• Air Conditioning/Electricity

Fasts for Vanity

Someone who struggles with vanity defines themselves by the way others perceive them. They do things to earn love and have a deep fear of rejection.

Focus: Shifting the gaze from the "self-image" to the "image of God" in others.

• The Mirror Fast: Cover the mirrors in your home. Avoid looking at your reflection in windows.
• The Compliment Fast: Refrain from seeking or fishing for compliments. Let your work go unnoticed.
• Social Media: Delete your social media apps.
• Capsule Wardrobe: Choose a few pieces (a couple dresses or pairs of pants, a few shirts, a jacket and a mass outfit) and only wear those throughout your fast.

Fasts for Pride

Someone who struggles with pride defines their worth by accomplishments. They seek security in themselves and have a need for control and independence.

Focus: Practicing "hiddenness" and acknowledging dependence on others.

• The Last Word Fast: In any argument or discussion, consciously choose not to have the last word. Let others be "right" in the eyes of the room, even if you disagree.
• Hidden Service: Perform one act of service every day that no one—absolutely no one—will ever find out you did.
• Fast from Criticism: Refrain from complaining or criticizing others (even in your head). When you feel a judgment rising, replace it with a silent prayer for that person.
• The Interrupting Fast: Practice the discipline of never interrupting. Listen until the other person is completely finished, acknowledging that their thoughts are as valuable as your own.

Fasts for Sensuality

Someone who struggles with sensuality places their security in things. They seek pleasure/immediate gratification which may look like shopping, drinking, taking many vacations or gluttony.

Focus: Reclaiming control of the will over the physical "appetites."

• The "Heroic Minute": Wake up as soon as your alarm goes off. No snooze button, no lingering in bed. Offer the first minute of your day to God in prayer.
• The Bland Fast: Eat primarily for sustenance rather than pleasure. This might mean skipping condiments, choosing water over soda/alcohol, or avoiding dessert.
• The Comfort Fast: Give up small physical comforts. Take shorter, lukewarm showers instead of hot ones, or kneel for prayer instead of sitting. Instead of taking the easiest route (parking closest to the door, taking the elevator, or asking someone else to grab something for you), intentionally choose the path that requires more physical effort.
• Noise Fast: Fast from background noise. No podcasts in the car, no music while cleaning, and no TV while eating. Sit with the silence.
• The Instant Gratification Fast: Fast from unnecessary purchases. Give up snacks or sweets. Give up scrolling or channel surfing. If you watch something, choose a specific program with a start and end time. When it’s over, turn it off immediately rather than letting the next one auto-play. Delete social media and download a Bible app to use in it's place.

A Tip for Success

The goal of a Lenten fast isn't just to "give up" but to clear out the things that are getting in the way of your relationship with Christ. For every fast you choose, try to add a small prayer. For example, if you fast from the mirror, use that saved time to pray: "Lord, let me see others as You see them."

Prayer is Essential

It is essential to pair our penance with prayer. Prayer is what gives our sacrifices meaning and changes our hearts. It is also where we draw the strength to deny our flesh. "For those who live according to the flesh set their minds on the things of the flesh, but those who live according to the Spirit set their minds on the things of the Spirit (Romans 8:5)." In order to deny our flesh, we must spend time with the Holy Spirit in prayer. I highly recommend reading all of Romans 8 before (or while) fasting.

The Role of Feasting: A Counterpart to Fasting

Happily for us, though the bridegroom is away (Mark 2:20), the Church provides us plenty of occasions for feasting. We can enjoy the feasts all the more when we have tempered our flesh with fasting.

I've often heard "Catholics are great at Lent and terrible at celebrating Easter." I rather think we're bad at both. Not least because we live daily as if it were a feast. Dessert after dinner, whatever food and snacks we want. Unnecessary shopping, sleeping in comfy beds with air conditioning and our favourite TV shows. Driving in an air conditioned car to select fruits off the shelves that don't grow where we live. The modern life is much too comfortable- to our detriment. Fasting has become an idea so foreign to us, that come Lent we think "giving up" swearing sounds like a great sacrifice.

If we can temper our flesh with fasting and penance, how much better we will be able to celebrate the many feasts in the liturgical year! If you're looking for feasting inspiration, I have a post all about it here.

Comment below your thoughts about fasting. I'd love to know how you incorporate it into your domestic church!