Does fasting make for a healthy diet?

Fasting in the Greek Orthodox Church is closely linked to the modern concept of healthy eating.

While the primary motivation for fasting is religious and spiritual, the practice can offer health benefits, as it involves dietary choices that align with the principles of the well-known Mediterranean diet.

Strict fasting in Greece lasts for about 180–200 days a year, with each period having different restrictions on which foods should be avoided. Many people now follow general rather than strict rules, choosing when and how to fast depending on personal practice. Today, fasting typically encourages abstention from meat, eggs, and all dairy products.

From a nutritional standpoint, fasting is characterised by a diet low in saturated fat and rich in fiber, vitamins, minerals, and trace elements. It can be compared with a temporary vegetarian diet on days when fish and seafood are permitted, and with a strict vegan diet on other days.

Fasting is largely consistent with a healthy diet, and many studies highlight its health benefits.

Due to the reduced intake of animal fat and meat, improvements have been noted in total and LDL (“bad”) cholesterol levels after fasting periods. Fruits, vegetables, legumes, and grains — consumed in greater quantity and frequency during fasting — are high in potassium, which helps reduce blood pressure. People who fast also exhibit lower levels of oxidative stress, a natural reaction that is considered the root cause of numerous ailments and illnesses.

Even though fasting may result in lower intake of protein and calcium, fish, soy milk, nuts, and legumes – if combined properly with other food groups – can cover nutritional needs when consumed in the right quantities.

The fasting diet shares a similar foundation with the Mediterranean diet, which is recommended as the most balanced diet. Both feature reduced meat intake and increased consumption of fish, lots of fruits and vegetables, and olive oil as the basic fat. Overall, as a dietary and philosophical model, fasting appears to have a positive impact on both physical and mental well-being.