Balanced diet during Lent. Is it possible?

The Lenten fast is the longest fast in Orthodoxy and lasts 48 days. It begins on Clean Monday and concludes on Holy Saturday, culminating in Good Friday.

During the fast, the consumption of animal products such as red meat, chicken, fish, dairy products (milk, yogurt, cheese, eggs, etc.) is prohibited, while only seafood is permitted. The Orthodox fast could be said to closely resemble a vegetarian diet.

According to scientific data, fasting appears to contribute to limiting calorie and fat intake, while also increasing fiber intake. Indeed, a significant reduction in LDL cholesterol (what we call ‘bad’ cholesterol) has been observed due to the reduction in animal products. The biggest problem during fasting is insufficient protein intake.

How can we increase protein intake during a fast to limit potential overconsumption of carbohydrates??? The consumption of plant-based products with high protein content, such as legumes, could contribute to this. More specifically, the consumption of proteins from soy, which contain all essential amino acids and are therefore of high biological value, can contribute to a more balanced fast. In cases where proteins of low biological value are consumed (e.g., from peas/lentils/chickpeas, etc.), combining them with a cereal, such as rice, can ‘convert’ them into high biological value proteins.

Dr. Yazitzi Katerina

Dietitian-Nutritionist, MSc

PhD, Harokopio University