Why am I gaining weight fasting — even while keeping the fast? I know weight loss isn’t the goal, but as someone who struggles with weight management, I want to help others who feel the same confusion.
If you’ve asked this question too, read on—you’re not alone.
When we first became Orthodox, we dove into our first Lent with full hearts and eager spirits. We were excited. We looked up fast-friendly recipes, stocked up on pre-made vegan meals, and tried our best to follow the fasting guidelines. Yes, we broke the fast a few times, but overall, we were proud of our efforts.
But then something unexpected happened. I stepped on the scale after Pascha... and I had gained weight.
Now, let me be clear—I didn’t start fasting to lose weight. But I definitely didn’t expect to gain any either. For someone already well above a healthy weight, this was no small concern. So, I started digging into what might have gone wrong. And that’s what this post is about: helping you avoid the same mistakes I made.
Why It’s Important to Maintain a Healthy Weight During a Fast
Let’s be clear—Orthodox fasting is about spiritual growth, not weight loss. But that doesn’t mean our physical health doesn’t matter. In fact, maintaining a healthy weight during the fast actually supports our ability to pray, serve, and stay focused throughout the season.
When we gain too much weight during a fast, it’s usually not because we’re eating more food—it’s because we’re eating the wrong foods, at the wrong times, and in the wrong amounts.
That can cause a ripple effect in the body:
- It throws off our insulin levels and leads to blood glucose spikes
- It increases body fat and slows our metabolic rate
- It contributes to hormonal imbalances, especially in sex hormones and adrenal function
This is especially true for those following an intermittent fasting schedule, like myself. Long gaps between meals can backfire if we’re not balancing our food intake correctly. Eating fewer calories doesn’t guarantee weight loss—if your diet lacks the right foods, your body will store more fat.
Unwanted weight gain during the fast can also lead to:
- Water retention from high sodium in processed foods
- Low activity level due to fatigue or poor sleep
- Increased stress levels and cortisol, which affect appetite and fat storage
And for anyone dealing with underlying health conditions, rapid weight gain can create even more challenges. It’s always a good idea to speak with a healthcare provider if your weight gain feels unusual or is affecting your well-being.
On the flip side, when we maintain a healthy weight:
- Our energy source comes more from steady blood sugar than constant carb spikes
- We’re better able to handle the physical demands of daily life and church services
- We build a stronger foundation for long-term health and weight loss efforts
So yes—Orthodox fasting is first and foremost a spiritual practice. But that doesn’t mean we ignore the physical. Taking care of our bodies, within the boundaries of the fast, honors God too.
5 Common Mistakes That Lead to Weight Gain During the Fast
1. Overloading on Carbs
Carbohydrates are fast-friendly and often the easiest to prepare. Bread, rice, pasta, potatoes, and oatmeal become staples. I fell into this trap myself—breakfasts were toast and cereal, lunches were sandwiches or leftovers with rice, and dinners often included more bread or pasta.
These foods can cause blood sugar levels to spike and crash, leaving you hungry again soon after eating. And when eaten in large portions, they can significantly increase your daily calorie intake.
2. Relying on Processed Fast-Friendly Foods
For those not used to a plant-based diet, it's tempting to stock up on pre-made vegan meals. That’s exactly what we did at first. But many of these are loaded with seed oils, added sugars, and high sodium levels.
Just because a product is “vegan” or “Lenten” doesn’t mean it’s healthy. A frozen vegan burrito may be meat-free but still high in fat, sodium, and calories.
3. Snacking Without Awareness
Snacks like nuts, dried fruit, crackers, and baked goods can feel harmless—especially when they’re fast-compliant. But even healthy snacks add up quickly in calories. I found myself snacking after dinner and in the afternoon more often than I expected, which led to a steady increase in calorie intake.
This kind of grazing often comes from emotional triggers or boredom, rather than actual hunger.
4. Eating Large Portions Due to Hunger
Combining intermittent fasting with Orthodox fasting can be helpful for some—but if you're not careful, it can lead to overeating.
That was my mistake. I was so hungry when my eating window opened that I often ate more than I needed. Without portion control or awareness of how much food I was having, I ended up consuming more calories than if I had eaten smaller, balanced meals throughout the day.
5. Weekend Alcohol Consumption
For many Orthodox Christians, wine is allowed on weekends during certain fasting periods. But if you go from zero alcohol during the week to multiple glasses on the weekend, it can sabotage your progress.
That happened to me. I didn’t drink Monday through Friday but often had “catch-up” wine with friends on Saturday night. Alcohol is high in empty calories and lowers inhibition—making second servings and late-night snacking more likely.
Other Common Mistakes That Cause Weight Gain While Fasting
1. Relying Too Much on Fast-Friendly Junk Foods
Let’s be honest—some of those store-bought vegan snacks look really tempting during the fast. Chips, crackers, vegan desserts, and meat substitutes make life easier, but they’re often loaded with processed ingredients, refined carbs, and unhealthy fats.
- These foods can spike blood sugar levels, leading to energy crashes and fat storage
- Because they're fast-compliant, we tend to eat more of them without realizing the high calorie count
- They lack the fiber, protein, and nutrients your body needs to stay satisfied
Choosing whole foods over packaged ones is a better idea if you're trying to avoid rapid weight gain.
2. Becoming Less Active During the Fast
Many people reduce their physical activity during fasting seasons—especially during Great Lent—thinking it's a time for rest and quiet. And while that's true spiritually, your body still needs movement.
- Skipping regular exercise slows down your metabolic rate
- Low energy levels can tempt you to stay sedentary, which leads to fewer calories burned
- Even light movement like walking, stretching, or short strength training sessions can help maintain muscle mass and support fat loss
Staying active supports your fasting efforts both physically and mentally. Regular exercise is also great for emotional health during longer fasts.
3. Sleeping Poorly or Not Enough
Lenten services, early morning prayers, or just life in general can mess with your sleep schedule. But poor sleep is one of the most common reasons people gain weight—especially around the belly.
- Lack of sleep increases cortisol levels (a stress hormone), which encourages fat storage
- When you're tired, you’re more likely to overeat and crave junk foods
- Poor sleep affects insulin sensitivity and can lead to higher blood sugar levels
Getting enough sleep each night isn’t just good for focus and prayer—it also helps regulate hormones that impact your appetite.
4. Skipping Protein-Rich Plant Foods
It’s easy to fill up on rice, potatoes, and bread during the fast. But if you don’t include enough protein from sources like beans, lentils, tofu, or tempeh, you risk losing muscle mass.
- Muscle loss slows your metabolism and reduces your fat-burning capacity
- Without much protein, you feel less full, which leads to more snacking and overeating
A healthy diet during the fast should include protein at every meal, especially during longer fasts. It’s key to maintaining strength and energy levels.
5. Using Weekends or Feast Days as "Cheat Days"
On Saturdays and Sundays, or after liturgies, it’s tempting to go all out—more bread, more olive oil, maybe dessert or a few extra glasses of wine.
- Feast days and wine days can quickly add hundreds of extra calories
- Using these days as an excuse to indulge too much can undo your weekday efforts
A balanced diet means enjoying those days without turning them into calorie binges. Portion control still matters—even on feast days.
Tips to Avoid Gaining Weight When Fasting
Be Strategic with Your Carbs
Fasting-friendly doesn’t mean low-calorie. Bread, rice, pasta, and potatoes are all allowed, but that doesn’t mean you should load your plate with all four.
- Rotate your starches—don’t double up at meals (like pasta and garlic bread)
- Choose whole grains like bulgur, barley, and brown rice to help stabilize blood glucose levels
- Add beans or lentils to your grains to slow digestion and avoid that post-meal crash
The short answer? Carbohydrate intake matters. A plate full of white rice with no fiber or protein won’t support your long-term weight management goals.
Cook at Home as Much as Possible
The best way to avoid unwanted weight gain is to control the quality of your food. When you cook at home, you choose what goes into your meals.
- Fast-friendly restaurant meals often have hidden oils and large portions
- Premade foods can cause fluid retention due to high sodium and poor-quality fat intake
- Even something as simple as canned soup can derail your healthy weight loss goals if you eat it too often
Homemade meals are your best bet. The good news? You don’t have to be a gourmet chef—just use fresh, simple ingredients.
Add Protein to Every Meal
Even though you can have shellfish during your fast and fish on some fast, you don’t need animal products to get enough protein. During periods of fasting, you can get much protein from plant-based foods if you plan well.
- Add lentils, tofu, tempeh, chickpeas, and even unsweetened nut butters in moderation
- Don’t skip legumes—your body uses protein to maintain muscle mass and regulate your metabolic rate
- Including protein also helps reduce cravings and supports fat loss during fasting windows
A healthy lifestyle during the fast includes protein—not just carbs and veggies.
Don’t Skip Meals, Then Binge
When you fast from animal products and reduce your eating window, it can be tempting to go too long without eating. But skipping meals often backfires.
- Going too long without food can lower your energy levels and cause binge eating at the end of the day
- That spike in food intake—especially carbs and oils—causes blood sugar to surge and fat storage to increase
- Intermittent fasting schedules work best when paired with mindful eating habits
Try to space your meals evenly and eat enough during your fasting window to avoid overeating later.
Keep Feast Days in Check
Wine and olive oil are allowed on weekends and certain feast days—but that doesn’t mean they should be overused.
- It’s easy to think, “It’s allowed, so I can go all out,” but that mindset leads to a spike in calorie intake
- One cheat day can throw off your calorie deficit for the entire week
- A little celebration is good—but fasting is still the framework
Use olive oil sparingly, and remember that feast days still call for balance. Weight management is a long run, not a weekend sprint.
Limit Constant Snacking
Snacking feels harmless, but frequent grazing—especially on calorie-dense foods—can derail your fasting efforts.
- Common culprits? Nuts, dried fruits, crackers, and tahini-heavy dips
- These are healthy foods, but eating too much throughout the day increases overall food intake
- The best way to control portions is to sit down and enjoy your meals, not snack while standing in the kitchen
Snacking in between meals often reflects stress levels or emotional hunger—not true need for energy.
Don’t Ignore Sleep and Stress
Your adrenal glands regulate your stress hormone (cortisol), which affects your appetite, fat storage, and energy source preference.
- Chronic stress raises cortisol levels, which promotes belly fat and sugar cravings
- Poor sleep also interferes with growth hormone and insulin levels, which affect metabolism
- Low-quality rest can increase body fat even if your calorie intake stays the same
Healthy fasting isn’t just about food—it includes enough sleep and managing stress to keep your body functioning well.
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Final Take Away
Let’s be real: fasting in the Orthodox Church isn’t easy. It’s not just about cutting out meat and dairy—it’s about shifting your whole mindset. You’re balancing prayer, services, family life, and the struggle of preparing meals that meet both spiritual and nutritional needs. And in the middle of it all, you might step on the scale and wonder, “How did I gain weight?”
You’re not alone.
Many of us experience this at some point, especially during longer fasts. It’s a common issue, but the good news is that with a little awareness, you can make changes that bring your fasting practice back into balance. Small adjustments in your food choices, activity level, sleep, and stress management can make a big difference.
The goal isn’t to chase a keto diet or rapid weight loss. It’s to support your body in a way that lets your spirit thrive. Fasting should help us grow—not leave us tired, frustrated, or unhealthy. A balanced body supports a focused mind and a peaceful heart. That’s what we want during the fast, especially as we prepare for Pascha or any feast with joy.
If you’re struggling, don’t beat yourself up. Learn, adjust, and keep going. You don’t have to do it perfectly—you just have to do it prayerfully.
👉 Have you experienced unexpected weight gain during the fast? What helped you navigate it? Share your experience in the comments or send it to a friend who might need the encouragement.
You’re not alone on this journey—and your effort matters, more than you know.
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