Help

Looking for a little help on something in particular?

Please leave your question or comment below and I’ll do my best to respond within 24 hours.

If you can help out, please feel free to join the conversation below. After all, this is a community site so we can all help each other.

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45 thoughts on “Help

  1. Hi, I’ve tried fasting, but I get really bad headaches if I try to push my first meal too late in the day. I have to eat my last meal pretty early around 5:30 or so. I wish I could push my daily fast time to 16 hours, but can’t stand the headaches. Will 14 hours be enough? I don’t think I could withstand a 24 hour fast. Any suggestions? THANKS

    1. Hi Teresa,
      When we start fasting our body will naturally start to detoxify. Your body will jump at the chance to get rid of any toxins, excess hormones and chemicals lurking around in your cells that it doesn’t want. So as soon as we stop eating and our body doesn’t have to work on digesting food, it can get to work on the detox process. Whether you want it to or not, it will be happening! It’s a good thing for your body but in order to do that it will need to use water to expel these toxins so unless you are drinking enough water for this process you may be dehydrated which can cause or add to your headaches. On top of that your liver will need certain nutrients in order to do this job of filtering out the toxins. If it doesn’t have these nutrients then some of the toxins may not be eliminated easily and can stay in your bloodstream which can also cause headaches. My advice would be to start off slowly (14 hour fasts will be fine for 2 weeks or so) drink lots of water and take natural supplements like a green vegetable powder and liver support to make the process much easier. These are a good option http://bodyecology.com/natural-liver-cleanse-livamend.html and http://bodyecology.com/the-immune-system-vitality-supergreen.html Then start fasting longer durations and you should find that you can do so without the headaches. I hope that helps!

  2. Hi,
    I would like to try IF but am a little concerned due to a few health issues and the fact that we are trying to conceive. I am a 37yr female, weight 77kgs, 1.7m, sedentery work with 2-3
    Wouts a week.
    I have hashimotos and am on meds lebothyroxine, I am also on prednisone 5mg daily. I also take baby asprin in the evening.
    I would like to lose 8kgs but don’t know if Fasting is ok.
    Skipping breakfast would be the best for me but I am supposed to take my Prednisone after food….so maybe was thinking about 2 24h fasts starting with breakfast at 6 am and nothing until 6 am next morning…
    Thanks

    1. Hi Maria, Intermittent fasting won’t cause health issues but health issues can affect how well it works for you. It wont affect your ability to conceive (as long as you are doing it the right way and not restricting your calories continuously or excessively). As far as the medication and having Hashimoto’s, there might be other areas in your life that can be changed to help manage those and to help make intermittent fasting easier and more effective. I’m not sure what your lifestyle, eating habits etc are so I can only recommend you start by looking in to those. I highly recommend this book https://www.drlibby.com/shop/womens-wellness-wisdom/ which is a great start to address any imbalances in the body. The best thing to do is consult your doctor (or naturopath) about fasting around your health issues and how that will affect you. Best of luck!

  3. Also, when you say to eat normally on non-fasting days, does that mean to eat the amount of calories I would normally eat in a day to maintain my weight (my goal is to lose weight)? Or would I eat fewer calories on those days too (say 1500 instead of the 1800 needed for maintenance)?

    Thanks!

    1. Use a calorie counter as a guideline only so make sure you’re not going overboard if you’re worried but unless we are really overeating on non-fast days we won’t need to keep tabs on our food intake at all. Your body should be in fat burning mode on your non-fast days so it will be burning the calories from the food. No, please don’t eat LESS calories on your non-fast days! That will most likely tell your body that there is not enough food so it will be on high alert want to store fat. You wont need to do anything but your fasts. I do recommend to help the process that you cut out/back on sugar and refined white flour if possible. Hope that helps.

      1. Ok, thanks! I’ve been doing weight watchers for the last several months, so I’m more concerned about readjusting my concept of how much to eat on non-fasting days and make sure I’m not under-eating.

  4. Hi Juliette, I am very interested in starting the iFasters plan. I have been doing some research and am intrigued by the Bulletproof coffee theory. I prefer your approach overall, as it isn’t so restrictive in what can be eaten, when, how etc. but the idea of adding in a cup of Bulletproof coffee to the iFasters plan has caught my interest. I’m wondering what your thoughts are on this? Thanks!

    1. Hi Anna, As far as I know bulletproof coffee has calories in it so just include those calories in your daily allowance and it will be fine. I’m not a fan of coffee myself because of the effect of the caffeine on the body but it claims to be very pure with low toxins so if you normally have coffee anyway and it helps you get through your fast then by all means! If you have it for breakfast and it helps curb your hunger all day so you can fast until dinner then it might be a great thing to add. I would just take note of how you feel afterwards/during your fasts compared to having no bulletproof coffee to help make your decision.

  5. Hi Juliette. Hope you are well. I have a question. I am currently doing 2×24 fasting and during the fasting I start to feel so extremely hot. It feels like someone has turned a heater on inside my body. Does this mean that my body is burning fat? or this due to hormonal inbalance?

    1. Hi Reena, That could be due to a number of reasons! My guess is that your body is detoxing during the fasts which can sometimes feel like a fever. As soon as we give your body a break from food, it takes that opportunity to detox all the toxins in our body. Some symptoms are feeling tired, headaches, muscles aches and flu like symptoms. Sometimes these can cause sleep disturbances too. So the best thing to do is to help your body with this process. it needs certain minerals for this process and there are also natural substances that can help your liver to do it job better. Water is one of them! So drink lots of water. And I also recommend a mineral complex like this http://bodyecology.com/detox-nutrtitional-supplement-ancient-earth-minerals.html and liver support complex http://bodyecology.com/natural-liver-cleanse-livamend.html I hope that helps!

  6. Hi Juliette
    I have another question? You previously stated that doing 2/24 and 19/5 is too much fasting because very often people get tired of fasting every day.
    But If someone did want to combine both 2/24 and the 19/5 will this slow down the person’s metabolism?

    1. Hi Reena, Yes you can combine 2 x 24 hour fasts with daily 19 hour fasts if you like but just make sure that you are getting enough calories during the week so eat normally after all of your fasts and don’t count calories at all! But eat healthy of course 😉 Your metabolism will only slow down if you consistently consume low calories across a whole week/month so if you are eating normally after the fasts that’s fine.

      I really don’ t think you’ll need to do the additional 19 hour daily fasts because the two 24 fasts will be more than enough! If you look at the fat burning graph in this post http://ifasters.com/how-to-lose-weight-by-fasting/ you can see how your fat burning potential increases massively from hour 16 to 24 so as long as you are fasting during that time you will be doing the same amount (if not more) of fat burning than a whole week of 19 hour fasts! So I wouldn’t bother with the daily fasts on top of the 24 hour fasts . You might also find that after a while your fasting plan will get too exhausting and is not really sustainable long term. You want to be able to keep to your plan long term or even permanently!

  7. Hi Juliette
    Thank you so much for the introduction to IF. It truly is very informative. Juliette I just wanted to ask you if I am on the right track. I am 39 years old and I overweight. I currently weigh 80kgs. I am 5ft 5 inches tall. I am wanting to lose 22kgs.
    I started IF Monday 15th September 2014. I am doing the following
    Sundays:- Stopped eating at 6.00pm. Fasting for 24 hours until the following day 6.00pm
    Monday/Thursday:- Fasting all day and then eating dinner at 6.00pm.
    (I make every effort to incorporate a bit of carbs, proteins, and some fat in every meal I have).
    Tuesday/Wednesday/Friday/Saturday/Sunday:- Fasting until 12.00noon. I eat my lunch at 12.00 noon. I have some fruit at 4.00pm and then I have my dinner at 6.00pm.
    I do not eat junk food but I will have a treat every once in a while.
    I drink lots of water (At least 3 litres of water every day). Sometimes I will have some green tea. On the odd day I will have a cup of tea with a splash of milk.
    I walk everyday at 5.00pm for about 1 hour.
    I am a very fidgety person. So I am always up and about. I do not ever sit still for 5 minutes. I am taking care of an elderly person who is not well and who needs constant attention so I do not get much time for exercising. I do make every effort to go walking every day.
    I do not have any hormonal in balances and my monthly periods are very regular.
    Juliette am I on the right track to lose weight or should I modify anything in my plan?
    Juliette I understand that weight loss depends on a person’s age, activity level amongst other things. But I just wanted to ask how much weight would a person expect to lose in a week if they are doing every right with IF?
    Another question Juliette? Will sleeping in the afternoon make it harder for a person to lose weight?
    I want to be a strong healthy person.
    Juliette Thank you so much for your time and Thank you for all your help.
    Kind regards
    Reena

    1. Hi Reena, No problem at all. That’s so great you’ve decided to start ifasting. Ok so you’re currently doing one 24 hour fast on Sun/Mon and then fasting until noon 5 days a week? That sounds ok but fasting until noon won’t really give you much benefit unless the fast is for at least 18 hours. (this graph shows what I mean http://ifasters.com/wp-content/uploads/2012/12/iFasters-Fat-Loss-Graph.pdf ). I recommend you just start eating whenever you feel hungry on those days of the week and instead try two 24 hour fasts say on Sun/Mon and then Wed/Thurs. You’ll probably get much better results that way. Or if you prefer just do one 24 hour fast and one 18 hour fast and limit your calories to 25% after that 18 hour fast like the 5:2 method (http://ifasters.com/frequently-asked-questions-52-method/ ). So far you’re doing all the right things – walking every day is fantastic, (that’s all the exercise you need to do. I recommend Yoga though which helps your body to detox and remove fat) drinking lots of water is excellent and important to help your liver get rid of toxins and remove fat. Eating healthy but having a treat every once in a while is perfect. Green tea is great, but make sure you don’t have too much caffeine so your body is relaxed (which makes it easier to process/remove fat) so maybe 2 cups a day and then have sugar free herbal tea.
      As for hormonal imbalances it’s hard to know unless you see a health professional (e.g. doctor, holistic nutritionist or naturopath) but is usually normalised by a healthy diet and the appropriate vitamins and minerals anyway. Yes weight loss can depend on your age and activity levels but walking for an hour daily is more than enough. No sleeping in the afternoon wont make any difference to your weight loss. It’s lack of sleep that’s linked to weight gain and difficulty losing weight. When you’re fasting you will actually be burning fat even in your sleep! So don’t worry about that at all. To help with your weight loss I’ll also give you my recommendations for supplements. Probiotics are essential for digestion and therefore getting minerals and vitamins that your liver needs in order to get rid of fat (any of these http://bodyecology.com/probiotic-beverages.html), supergreens to also support the liver and detox the body to release fat http://bodyecology.com/the-immune-system-vitality-supergreen.html , a liver support http://bodyecology.com/natural-liver-cleanse-livamend.html, minerals http://bodyecology.com/detox-nutrtitional-supplement-ancient-earth-minerals.html – without these your body may struggle to release the fat. With the help of these your body should be able to ‘reset’so that your weight loss becomes effortless and you get the most out of your fasts! Best of luck!!

      1. Hi Juliette
        Thank you for your reply. Juliette just want to clarify as few things and I am sorry if I am sounding repetitive .
        My I-fasting goes like this:-
        – Start fasting on Sunday evenings from 5.00pm until Monday 5.00pm. (24 hours). I will eat my dinner on Monday evening at 5.00pm

        – Tuesday/Wednesday/Friday/Saturday/Sunday. I will eat lunch at 12.00noon and have my dinner at 5.00pm. (So this will make it 19 hours of fasting 5 days a week and a 5 hour eating window)

        – Start fasting on Wednesday evenings from 5.00pm until Thursday 5.00pm (24 hours)
        I will eat my dinner on Thursday evening at 5.00pm
        So I am doing 24 hours fasting 2 days a week and 19 hours of fasting 5 days a week. Is this correct?
        Juliette we do not get the supplements that you mentioned where I live. So are they any other home remedies I take to release the fat?
        Once again Thank You for your help.

        1. No problem at all Reena. Ok so it seems like you’re probably doing too many fasts. I would either just do 19 hour fasts every day or even better just the two 24 hour fasts a week. There’s no need to fast every day if you’re doing two 24 hour fasts. A lot of people find fasting every day gets a bit too much anyway. 5pm to 5pm twice a week is great. For additional benefit try limiting your calories to 25% of your daily needs (approx 500 cals) for your dinner on one of those fasting days (which is what we do in the 5:2 method) but its not essential. Anything that is close to those supplements is fine. You’ll need a good probiotic (preferably a live beverage like kefir or alternatively buy or make any live fermented food like Sauerkraut or kimchi) to help with elimination, a splash of Apple Cider Vinegar in warm water will be good for that too every morning, a mineral complex to help your liver do its job and process fat (otherwise just make sure you eat lots of leafy green vegies and cruciferous vegies and/or find any good quality supergreen powder which should do the trick) any good quality liver support herbs (milk thistle is a good herb to take to help the liver so is dandelion tea and nettle tea) and just drink lots of water to help the whole process! Water is probably the most important of all. Also if you can cut down on alcohol and stimulants like caffeine as much as you can. I hope that helps!

          1. Hi Juliette
            I have another question? You previously stated that doing 2/24 and 19/5 is too much fasting because very often people get tired of fasting every day.
            But If someone did want to combine both 2/24 and the 19/5 will this slow down the person’s metabolism?
            If person is active and healthy can doing 3 24 hour fasting days help speed up weight loss?
            Personally for me the 2/24 is working out perfectly so thank you for saving my life.

  8. Hi there, I am type c so fasting happily at this stage for 20 hours from 3pm to 11am. Can you let me know if I should only be eating 25% of my daily calories for the whole day or just for the first meal after the fast ends? Thanks!

    1. Hi Ricci, Generally if you’re doing the 5:2 method (although it sounds like you’re doing a combination of the 5:2 method with 20 hours of true fasting) then you only eat 25% of your calorie needs after your fast over the whole day until the next day. So that means unfortunately you would only eat around 500 calories from 11am onwards until the next day which is not much to look forward to after a 20 hour fast! That’s why most fasters choose to fast from the time they wake up until dinner time and have their 500 cals all at once for dinner. You can definitely split up your calories throughout the day if you like. They dont all have to be consumed in one meal.

      As a Type C I can see way you might have chosen to fast from 3pm until 11am so your 8 hours of sleep in between breaks it up nicely. If you find that works best for you then I would either try and increase it to a 24 hour fast instead and just eat normally afterwards. Otherwise if 20 hours is your limit then maybe limit your calories the day before to 600 calories. But I think that would be difficult knowing you were fasting afterwards! See how you feel about it. If that seems too difficult. Alternatively you could just do one 20 hour fast a week (with no calorie restriction afterwards) and one 5:2 fast day where you can eat your 500 calories scattered throughout the day.

  9. I have been Ifasting for about two weeks, weight loss has been minimal, and I am wondering if it is because on non-fasting days, I like to have a drink or two. Usually wine (2 glasses) or a vodka tonic ( 1 only) Should I cut the alcohol out al together?

    1. Hi Ann, Yes I would definitely cut out alcohol on your fasting days. And also, just to be on the safe side try limiting your calories to 25% of your calorie needs after your fasts (like the 5:2 method as I mentioned in the last comment) just to make sure you’re not consuming too many calories which will impact on the success of your fasts. As a general rule, when losing weight, I recommend only drinking alcohol on the weekends. Your liver plays a huge part in your body;s ability to burn fat so make sure you give it a break during the week so it can do it’s job. I highly recommend taking some liver support supplements like this http://bodyecology.com/natural-liver-cleanse-livamend.html both for general health and to improve your livers fat burning potential.

  10. HI Juliette, I have a question regarding fasting. Is it possible to lose fat/weight doing IF without creating a caloric restriction? Let’s say my bmr is 2000kcal and after i’ve fasted I ate meals exactly 2000kcal after i break the fast. Will I be able to see results? Or Is it imperative to create a caloric restriction while doing the IF?

    Cheers,
    Liao

    1. Hi Liao, Yes it is possible, but in my experience it seems to be more effective in men than women. A lot of men I’ve worked with seem to be able to fast all day (or often just 18 hours until the afternoon) and eat without restriction after their fast and still lose weight. I doubt very much that they would eat their full daily allowance after the fast though! 2000cal is quite a lot to eat in one sitting!! Are you thinking if doing this as the evening meal after a 24 hour fast? For us women (especially when just starting out) it’s a good idea to keep an eye on your calories after your fast so you get both the fat burning benefit of the fast and also the calorie restriction. After a while, when you’ve lost weight and your body becomes efficient at fat burning instead of sugar burning you can remove the calorie restriction after your fast. The idea though, is that you wont FEEL like eating that many calories afterwards anyway! In my opinion though, the 5:2 Method where you only have 25% of your calories (so 500cal for you) is the best and safest bet for women who want to lose weight.

  11. Hi, I have actually been doing the 18/6 with my eating window in the morning, I just didn’t realize it until recently! I have been trying to switch it to an evening window but I’m finding my weight is steadily and quickly going up. My calories are the same or less than before . Any idea what’s going on here? It’s very frustrating. Thank you.

    1. Hi Summer, So it was normal for you to skip dinner anyway? That’s interesting! You don’t have to have your eating window in the evening if you’re not used to doing that. Just continue with what you were doing if you find that easier. If you find you’re putting on weight then keep a food diary for the next two weeks and see if you’re in fact eating more calories. I would recommend adding the principles of the 5:2 diet to 2 of your fasting days for the next 2 weeks, where you only have 25% of your daily calorie allowance on those days (or just try switching to the 5:2 method or ifasters method instead of daily fasts. I find it works much better for us women! Probably because you ‘cycle your calories’ over the week so your metabolism stays at it’s peak and you burn more fat/calories on the two fasting days). There might be some other factors too. Have you recently changed your diet? Or the exercise you do? Some people find they start eating foods they didnt allow themselves to have before when they start fasting which can cause some weight gain! What ‘eating personality type’ are you? Have a look at these posts http://ifasters.com/fastdiet/ http://ifasters.com/the-ifasters-method/ http://ifasters.com/eating-personality-types/

      1. Thank you for your reply! I have been keeping track of what I eat, so I know I’m not eating more. Less if anything. What about water retention? When I do a 24 hr fast, I gain a pound before eating again but it doesn’t go away. What am I doing wrong?! Thanks again.

  12. Hello, can you help me, please? I’ve been doing the 24-hour fast, 2 times a week for 5 weeks, I have not lost any weight, I started doing 16 hours and then increasing, as indicated in the book, because I’m the group C, am a woman, I have 41 years old and weight 62kg.

    1. Hi Montse, Don’t worry! Sometimes it takes time for your body to start losing weight. If you’re a Type C though, I suspect the reason might be that you are eating a bit more than you usually would after your fasts and/or on your non fasting days which will slow down your weight loss progress. Keep a food diary over the next two weeks so you can look back and see if you’re eating more than usual before or after a fast. Are you exercising? If so what type of exercise? Weight training can make you gain weight in the form of muscle instead of fat so the scales can be deceiving. Too much chronic cardio can increase you appetite and urge to ‘reward eat’ as well. Are you clothes fitting better at least? That’s always a better indicator of weight loss. So what I recommend is that (now that you’re used to fasting for 24 hours) keep doing your fasts but try limiting your calorie intake after each fast to 25% of your daily needs for the next 3-4 weeks and you should see a big difference. If you find that quite difficult then aim for at least 18 hours of ‘true fasting’ on your fasting days before having your 25% calories. Being a Type C you might find that you need to limit your calories on fasting days for the next 4-6 weeks before you get used to not overeating after your fasts. I recommend you read these posts too: http://ifasters.com/exercise-on-fasting-days/ http://ifasters.com/the-ifasters-method/ Good luck and let us know how you get on!

  13. Juliette: I am a 67 year old grandmother. I am clinically obese and I had a heart attack in 2007. I am having cardiac testing next week to see what kind of exercise I can do. As a Type C, the idea of fasting appeals to me as I’m better if I’m away from food altogether. I’ve just started (yesterday). Am I correct in thinking I should approach this gradually? Not jump right into 24 hour fasting? I started at 4:00 pm yesterday and did not eat until 8:30 this morning. 16 1/2 hours. Today I’ve eaten about 300 calories (so far). My plan is to NOT fast from 4 pm today until 4 pm tomorrow and (depending on how I feel) try it again. I like the idea of sleeping hours counting!! Thanks for your input.

    1. Hi Leslie, Congratulations on giving ifasting a go! Yes if you are a Type C then it’s definitely a good idea to build up to 24 hour fasts gradually. So you’re first fast was 16.5 hours that’s a really good start! If you found it easy then try 17 hours later in the week. Make sure you always give yourself at least a couple of days between fasts though! If it was a bit challenging, then drop it to 15 hours for your next fast and build up slowly from there. At the end of each fast, take note of how difficult it was and once you get to a stage where it was pretty effortless, THEN you can increase your time on the next fast. Otherwise as a Type C, you might find you binge eat or ‘reward eat’ and undo your good work. For Type C’s, the best approach is slow and steady so that you can maintain your weekly schedule without feeling like you’re on a diet. Also, a couple of other tips – don’t add anything new (that you might have banned from your diet before) to your diet just because you’re fasting, keep an eye out to make sure you don’t eat more after each fast (or before the fast to compensate too!). It also might help to calculate your daily calorie needs here http://www.mayoclinic.com/health/calorie-calculator/NU00598 so you know roughly what calories you should stick to on your non-fasting days, just while you get used to fasting. After a while, once you trust your eating habits you will no longer need to calorie count. Best of luck!

      1. Thanks for getting back to me so quickly. I appreciate the help. I will try to make this easy on myself — hard because I’m an all or nothing person. It’s much easier to eat nothing than to be picky about what I’m eating. I will go a couple of days between fasts so I don’t burn out. I was very careful and tracked what I ate after my first fast and will continue to do so. I’m so excited to find something I can do that doesn’t require lots of focus on food and doesn’t require cooking. Thanks again.

  14. Hi Juliette, i was wonder how alcohol fits in. I do like a glass of wine occasionally. Can i have it on non fasting days? Thank you, Kelly

    1. Hi Kelly, Sure you can eat and drink whatever you like (within reason!) on non-fasting days. Just make sure you don’t overdo it that’s all. A glass or two every other day is fine, it’s when we start having a ‘bottle’ here and there (which has 635 calories) that it can seriously start to affect your weight loss efforts. The energy/calories in alcohol also has to be burned by your body first (because it’s a toxin so we need to get rid of it) before it starts to use your fat stores or your last meal, so just watch what you eat WITH the wine. Cheese and crackers with wine would be a not-so-good choice. A glass of wine with a healthy meal would be a good choice. Hope that helps.

    1. Hi Ellie, Thanks for asking about the program. It should be ready in the next 3 or 4 weeks. I’ll be sure to let you know.

  15. Hi there Juliette,
    Could you please help devise an Ifasters program for me? I have the beginners guide from the kindle site but I still feel I need some guidance. I am a c for sure since I’ve been on many diets for body building comps and I was doomed to fail and the weight has creeped up again. I’ve been binging for the last month because my eating patters are all over. Trying to follow brothers fasting advice which he said it’s better for me to do 16hr fasts and eat whatever at night in a four hr eating Window but Im making mistakes a long the way and eating well carbing up like a champ lol. Please help? Elena x

    1. Hi Elena,

      Sure I’d love to help. Firstly your brother might find that 16 hour fasts work well for him but that doesn’t mean it will work well for you too! From my experience most women find 16 hour fasts don’t work as well for them as they do with men. Have you read this post here that explains the difference? http://ifasters.com/is-it-harder-for-women-to-lose-weight-than-men/ My book ‘Intermittent Fasting for Women’ goes into more depth too.

      So either try 18 hour fasts daily or two 24 hour fasts a week. The 2 x 24 hour fasts seem to get the best results for women and because you have a history with dieting and binge eating I would try the ‘ifasters method’ if I were you, so you can monitor your You can read about that here. http://ifasters.com/the-ifasters-method/

      But because you’re a Type C the best thing to do is to build up into it slowly! Otherwise you will most likely overeat afterwards and your weight will either stay the same or you might even gain some weight. It’s very important that you get it right so you can keep ifasting permanently and once you’ve lost weight you can maintain it. It will also help to get rid of binge eating too which is a bonus!

      So give yourself 4 weeks to build up to two 24 hour fasts a week before doing the ifasters method for 4 weeks. After that you should be able to continue on with a maintenance plan relatively easily.

      So an example for your first week week: Monday – Start your first fast on Monday night after dinner at 8 p.m. Keep it nice and easy and only fast until 11am the next day on Tuesday. This will be a 15 hour fast.
      Tuesday – On waking, you’ve already been fasting about 12 hours. Keep fasting until 11am. If you finish this fast with no difficulties at all then try a 16 hour fast later in the week. Say on Thursday.
      Wednesday – No fasting, On Thursday – Start your fast after dinner at 8pm until 12pm the next day. This will be a 16 hour fast. On Friday – Finish your fast at 12pm. Make sure you don’t overeat for your first meal after the fast. Saturday and Sunday – No fasting.
      Then in week two try 2 x 18 hour fasts, Week three a 19 hour fast and one 20 hour fast and so on. Once you are able to fast for 24 hours without difficulty then you can start the ifasters method.

      My iFasters programme is coming very soon! It includes what to eat and what exercise to do to boost your fasting results so I’ll let you know when it’s available.

      Best of luck

      1. Thanks so much juliette I really appreciate your help. Ok I will try this and please keep us up to date with the progress of the what to eat and training methods. I’ll stick with my 3day a wk weight lifting for now but very keen to see what you have. Happy to go through any costs if needed also for the programs.
        Thank you kindly xox:-)
        Elena

    1. Hi Von, So you’re doing 24 hour fasts with no calories? Well done for getting to 21 hours! The last few hours of a 24 hour fast are the most beneficial for weight loss and health benefits so if you can, go for a black coffee e.g long black or Americano. Cappuccino’s can have quite a few calories depending on where you get it from so I would decline! If you haven’t already print out the fat loss chart in this article so whenever you feel like giving up in the last couple of hours for motivation

      http://ifasters.com/how-to-lose-weight-by-fasting/
      graph here http://ifasters.com/wp-content/uploads/2012/12/iFasters-Fat-Loss-Graph.pdf

  16. Hi, In my free time I work as an instructor at a fitness center I teach spin and Body Combat classes. I can’t wait to try the fasting diet, but how do I do it and still be okay for my classes?

    1. Hi Sanne, As long as you’re eating enough for your calorie needs on your non fasting days then fasting should not affect your energy levels or physical performance. You can work out your daily calorie needs here http://www.mayoclinic.com/health/calorie-calculator/NU00598 Also check out these articles about energy levels and performance http://ifasters.com/intermittent-fasting-and-energy-levels/ http://ifasters.com/intermittent-fasting-and-physical-and-mental-performance/ Hope this helps!

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