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Is intermittent fasting when using a GLP-1 safe?
Intermittent fasting can be a useful tool for weight loss, blood sugar control, and reducing inflammation. But combining it with a GLP-1 like Wegovy and Mounjaro may not be the safest approach.
This is because GLP-1s work by reducing appetite and slowing digestion. And adding fasting on top can make it harder to get enough nutrients and stay healthy. Read on to discover the potential risks of combining intermittent fasting with a GLP-1 medication.
Medically reviewed by
Craig Marsh, Independent Prescriber
What are the dangers of intermittent fasting when using a GLP-1?
Intermittent fasting is an eating pattern that alternates periods of eating with periods of fasting. One popular method is the 16:8 plan, which, as the name suggests, involves fasting for 16 hours and eating during an 8-hour window. What’s worth noting is that the plan only focuses on when you eat, not what you eat, so there’s no limit to the amount or types of food you can eat during this time.
The way GLP-1s work is a lot more complex than this, but for the purpose of this guide, the simplest way to understand them is that they help you feel fuller for longer and reduce your appetite. As a result, if you have a shorter eating window, you’ll simply find it harder (if not impossible) to eat enough, especially if you’re already struggling to finish your meals or finding that you’re less hungry than you used to.
Here are some of the risks associated with combining intermittent fasting and GLP-1s:
Nutrient deficiencies
One of the biggest and most obvious concerns when combining intermittent fasting and GLP-1 medication is that you may not consume enough essential nutrients.
Because GLP-1 medications reduce appetite, eating fewer meals a day can make it difficult to take in enough protein, healthy fats, carbohydrates, vitamins and minerals during a shorter eating window. Someone who’s not taking a GLP-1 may naturally compensate for a long fast by eating a larger amount of food (and therefore may get more nutrients). However, with a GLP-1, you may feel too full to eat enough.
Protein is especially important during weight loss because it helps form and preserve muscle tissue. And this matters for a number of reasons beyond simple aesthetics. Muscle plays an important role in maintaining posture and strength, as well as aiding movement and metabolism. When your body doesn’t receive enough protein and energy from food, it can break down muscle. And during weight loss, a significant portion of the weight lost can come from lean mass. The exact amount can depend on diet, activity, and the rate of weight loss. So it’s especially important that you make sure you’re eating enough protein and doing enough resistance training.
Another thing to consider is that muscle burns more calories at rest than other types of tissue. Skeletal muscle uses approximately 13 calories per kilogram per day at rest, compared with about 4.5 calories per kilogram per day for fat.
To put that into perspective:
- Losing 5 kg of muscle could reduce the number of calories your body burns at rest by 65 calories a day.
- Over a year, that can add up to around 24,000 calories, or the energy equivalent of around 3 kg of body fat.
And this is only part of the story. Losing muscle can lead to lower activity levels and fewer active calories burned throughout the day. This can make losing weight and maintaining weight loss more challenging.
Bottom line, if you’re using GLP-1 medication, it’s important to consume enough protein, calories, and nutrients throughout the day. A very short eating window may make this more difficult, particularly if appetite is already reduced by the medication.
Dehydration
One of the lesser-known effects of fasting is that it can increase water loss, especially in the early stages. This is why many people notice the number on the scale dropping quickly when you first start fasting. So, it’s usually not because of fat loss, but rather because of changes in your body’s water stores.
Water loss is closely linked to what fasting does to your body. When you go for long periods without eating, your body starts breaking down glycogen (which is the form in which sugars are stored in your liver and muscles) for fuel. But, because glycogen is stored alongside water, when your body uses up glycogen for energy, it also releases some of that stored water, which is then eliminated in urine.
So, particularly in the early stages of fasting, you’re losing some of your body’s stored water. At the same time, GLP-1s can cause gastrointestinal side effects, such as nausea, vomiting, and diarrhoea, which can also lead to fluid loss. So, combining fasting with a GLP-1 medication can create a situation where the body is losing fluids from multiple directions, which can increase the risk of dehydration.
Signs of dehydration to watch out for include fatigue, headaches, dizziness, difficulty concentrating, and low energy levels. In more severe cases, dehydration can cause electrolyte imbalances, low blood pressure, and may require medical treatment or even a visit to the hospital.
For this reason, it’s important to stay properly hydrated by drinking plenty of fluids. If you feel like you’re not thirsty (sometimes GLP-1s can ‘trick’ your brain into suppressing thirst as well, not just hunger signals), drink small amounts regularly.
Digestive issues
One way in which GLP-1 medications work is by slowing gastric emptying, which means food will leave your stomach more slowly than usual, and you should feel fuller for longer. This typically contributes to reduced calorie intake and ultimately weight loss. The downside is that it can also make your digestive system more sensitive to large meals and increase the likelihood of gastrointestinal symptoms such as nausea, bloating, or discomfort.
So, if you fast for, say, 18 hours and then eat a large amount of food in one sitting, suddenly introducing a large meal can place an enormous strain on digestion. With a GLP-1 medication slowing stomach emptying even further, food may remain in your stomach for longer than normal, delaying digestion and increasing stomach discomfort.
Symptoms like bloating, abdominal pain, nausea, reflux, or vomiting after breaking a fast with a large meal can occur. These are also some of the most common gastrointestinal side effects reported with GLP-1 medications. So, rather than making weight loss easier, fasting can sometimes add extra stress to your digestive system and make symptoms worse.
Poor eating habits
As we mentioned earlier, GLP-1 medications work by reducing appetite. So, naturally, they make it easier for people to eat less. But, if on top of the decreased appetite, you also impose strict rules about when you’re ‘allowed’ to eat, you may find it harder to recognise or respond to your usual hunger cues. Over time, this can lead to unhealthy eating habits where your food choices are driven by self-imposed, strict rules rather than your body’s natural signals.
These disordered eating patterns can mean being too focused on restricting food intake, delaying meals despite being hungry, or feeling guilty about eating outside of scheduled eating windows. In some cases, long periods of restriction may also lead to episodes of overeating when the fasting period ends, creating an unhelpful cycle of restriction and compensation.
As a rule of thumb, a healthy and sustainable diet generally includes regular and varied meals, adequate nutrient and fluid intake, and a positive relationship with food. So if you’re using weight loss medication, focus on eating balanced meals, getting enough protein, and staying hydrated rather than using restrictive practices like intermittent fasting.
However, this may differ person-to-person, so it’s best to consult with your clinician or dietitian before you make any changes to your treatment or diet plan.
How to eat safely when using a GLP-1
Here are some examples of what eating habits to avoid when using a GLP-1 medication and what healthier alternatives you can try instead:
| What to avoid | What to do |
|---|---|
| Fasting | Eat small meals often |
| Breaking your fast with a large meal | Eat protein- and fibre-rich foods in smaller portions throughout the day to help maintain muscle mass and gut health and digestion |
| Ignoring fatigue or dizziness | Drink plenty of fluids, as these could be signs of dehydration |
| Restricting entire food groups without medical guidance | Include a variety of foods to help meet your nutritional needs |
| Eating large, high-fat meals when breaking a fast | Go for smaller, balanced meals that are easier to digest |
| Eating large amounts of sugary foods when breaking a fast | Choose balanced meals that help maintain steady energy levels |
| Skipping mealas after feeling full from a GLP-1 medication | Have a light, nutritious meal if you can tolerate it |
| Drinking very little because you don't feel thirsty | Make a conscious effort to sip fluids regularly |
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