These are the patients that a registered dietitian would never recommend intermittent fasting to.
Intermittent fasting (IF) is a weight loss method that many people have turned to. It is an alternation of eating and fasting with the aim of losing weight, improving metabolic well-being and reduced inflammation. Some common patterns include fasting for 16 hours and limiting food intake to an eight-hour window. Others eat their usual diet for five straight days, then limit their calorie intake to around 500 to 600 for two straight days.
Although IF can yield positive results, it also carries risks. If you are pregnant or suffer from certain chronic illnesses, intermittent fasting is not a viable choice for you. To learn more about this weight loss method, we spoke with Ana Reisdorf, MS, RDregistered dietitian and founder of the GLP-1 Hub, who explains why she tells some clients to avoid IF altogether.
For people in their 40s, 50s, and beyond, IF can make it difficult to meet daily protein needs, which can lead to increased muscle loss. This is concerning because muscle mass already naturally decreases with age. Additionally, it can decrease metabolic rate and increase cortisol (the stress hormone) over time.
Who Should Not Fast Intermittently
While IF can be an effective method for some (and there’s a ton of research supporting its benefits), it’s not the right path for everyone.
“In those who experience hormonal changes (menopause/perimenopause), high stress or on GLP-1, fasting can cause calorie/protein intake to drop too low, increasing fatigue, muscle loss or hormonal dysregulation,” says Reisdorf.
Who is most likely to experience negative effects
According to Reisdorf, postmenopausal and perimenopausal women, those with diabetes (especially type 1), those with greater nutritional needs (i.e. athletes), and people taking GLP-1 medications are most likely to experience the negative side effects of IF.
“These groups have higher protein needs, hormonal imbalances, and can’t really afford to run out of fuel,” says Reisdorf.
How Common It Is to Experience Setbacks with IF
Setbacks related to IF are quite common, especially in women who aren’t already consuming enough calories or those who are under significant stress.
“Many don’t realize they’re not eating enough because of IF until they feel exhausted, their hair starts to fall out, they lose muscle, or weight loss stops altogether,” Reisdorf points out.
Mental and behavioral challenges you may face while fasting
IF generally increases obsessive thoughts regarding food, rebound from overeatingand “black and white thinking” about eating habits.
“For some, IS worsens the all-or-nothing mentality,” says Reisdorf.
If you’re curious about what else GLP-1s can do, check out 5 Surprising Health Benefits of GLP-1 Drugs That Have Nothing to Do with Weight Loss.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has over 11 years of experience in the wellness, fitness, food, travel, lifestyle and home industries. Learn more about Alexa
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