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The practice of intermittent fasting (IF) has gained popularity as a weight-loss strategy, attracting individuals seeking to shed pounds, enhance metabolic health, and reduce inflammation. This dietary approach involves alternating periods of eating and fasting. A typical routine might involve fasting for 16 hours, with food consumption limited to an eight-hour period. Alternatively, some people adhere to their normal diet for five days and then significantly reduce their calorie intake to around 500-600 calories for the remaining two days of the week.
Despite the potential benefits, intermittent fasting is not suitable for everyone. Certain groups, such as pregnant women and individuals with specific chronic health conditions, might experience adverse effects from this dietary regimen. To explore the intricacies of IF and its suitability for different individuals, we consulted with Ana Reisdorf, MS, RD, a Registered Dietitian and Founder at GLP-1 Hub. She provided insights into why she advises some clients to steer clear of intermittent fasting altogether.
One significant concern with IF arises for people in their 40s, 50s, and older. At these ages, maintaining adequate protein intake is crucial to counteract natural muscle loss. Intermittent fasting can complicate meeting these nutritional needs, potentially accelerating muscle deterioration. Furthermore, this eating pattern may contribute to a decreased metabolic rate and an increase in cortisol levels, a hormone associated with stress, over time.
While positive results can be achieved from IF, there are also risks. If you are pregnant or have certain chronic conditions, intermittent fasting is not a viable choice for you. To learn more about this weight-loss method, we spoke with Ana Reisdorf, MS, RD, Registered Dietitian and Founder at GLP-1 Hub, who shares why she tells certain clients to avoid IF altogether.
For those in their 40s, 50s, and beyond, IF can make it challenging to meet daily protein needs, which can lead to increased muscle loss. This is concerning, as muscle mass already naturally decreases with age. In addition, it can decrease metabolic rate and increase cortisol (the stress hormone) over time.
Who Shouldn’t Intermittent Fast
While IF can be a successful method for some—and there’s a ton of supporting research behind its benefits—it’s not the right path for everyone.
“In those with hormonal changes (menopause/perimenopause), high stress, or on GLP-1s, fasting can cause calorie/protein intake to drop too low, increasing fatigue, muscle loss, or hormonal dysregulation,” says Reisdorf.
Who’s More Likely To Experience Negative Effects
According to Reisdorf, women in menopause and perimenopause, those who have diabetes (especially type-1), those with greater nutritional requirements (i.e. athletes), and individuals taking GLP-1 medication are most likely to experience negative side effects of IF.
“These groups have higher protein needs, hormonal imbalances, and can’t really afford to underfuel,” Reisdorf explains.
How Common It Is To Experience Setbacks With IF
Experiencing setbacks with IF is quite common, particularly in women who aren’t already consuming sufficient calories or those under significant stress.
“Many don’t realize they’re not eating enough because of IF until they feel exhausted, their hair starts falling out, they lose muscle, or weight loss completely stalls,” Reisdorf points out.
Mental and Behavioral Challenges You May Face When Fasting
IF typically increases obsessive thoughts about food, rebound overeating, and “black and white thinking” around eating habits.
“For some, IF makes an all-or-nothing mindset worse,” Reisdorf says.
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.