The IFasters Method – A Great Option for Women

Posted on Posted in Fasting Methods

If you’re a woman and you’re not sure what fasting method to choose, we have our own method that fine-tuned according to the feedback and weight loss results from women.

This method which we call the IFasters Method is just an easy way of referring to the 5:2 Method with a period of ‘true fasting’ and seems to have the best results for women of all ages.

Note: This method is designed to be done after you’ve mastered the art of true fasting for 18-24 hours without any disordered eating habits or overeating afterwards. Please check your eating personality type first and if you need to, follow the weekly guide to build up your fasting time gradually.

So here’s what you do:

  • Choose two fasting days that are not on two consecutive days.
  • On your chosen fasting days, fast (no calories or very low calories such as a couple of cups of tea or coffee with light milk) for 18-24 hours.
  • Try to fast as long as possible within your comfort zone.
  • Work out your daily calorie needs using the calculator in the right hand column of this website.
  • Then after your ‘true fast’ eat your allowed calories only (like the 5:2 Method).
  • Then the next day you can eat normally (make sure you don’t over eat. if you do you might need to try this method with a shorter ‘true fasting’ time


If you need to start at 18 hours and build up to 24 hours over a couple of weeks that’s ok. Or if you can only bring yourself to fast for a max of 19 or 20 hours that’s ok too.

The longer you ‘true fast’ the better though, because the best fat burning magic is happening during your period of true fasting. The graph below shows how much fat we burn the longer we fast.

Fat Loss with Ifasting

REMEMBER: You will probably only need to do this  until you reach your goal weight/BMI and after that you can move to a maintenance plan that fits you best. Here are some examples:

  • Drop your iFasters Method fasting days to one day per week.
  • OR stop counting your calories after your fasts and just continue with one or two 24 hour fasts anywhere in the week and eat normally afterwards (if you trust yourself to not overdo it).
  • OR continue with 2 x 25% calorie days but you can split the calories up anywhere in the day.


Here’s an example of a 24 hour fast (dinner time to dinner time) weekly schedule : 

 iFasters Method 3







13 thoughts on “The IFasters Method – A Great Option for Women

  1. I am a little confused…. so two 24 hour fasts Sunday 7pm finish dinner do not eat again until Monday 7pm (true 24 hr fast) then eat regular within calorie lets say 1200-1400 calories Tuesday/ wed/ Thursday stop eating dinner 7pm then resume eating again on Friday 7pm, eat regular sat? is that correct? I guess am confused because the lady before Jennifer said 2 24hour fasts plus two days restricting? what days are we restricting if we follow the outline of days you provided above …

    or do you simple mean on the Mon 7pm and Thursday 7pm eat the 500 calories after the fast?

    sorry if I sound redundant I want to get this right… so this is the way to burn the most fat loss when intermittent fasting? I have been reading books upon books on fasting.. I do fast, a lot for spiritual purposes but nothing hardly tells me which one for the best fat loss

    thank you so much..

    1. Hi Shamelle, Yes that’s right it means eating 500 calories for your evening meal after each of your two 24 hour fasts. Then once your body is used to fat burning and/or you have reached your goal weight then you will no longer need to do it this way. You can just do the 24 hour fasts without restricting to 500 cals afterwards or just the 5:2 Method by itself. 🙂

  2. Thank you, Juliette for addressing the diet needs of women. I have read several books and articles on IF and the different methods. None of them address just women as you do . I also hope that you might look into the problems of women over 55 as it really becomes harder when you pass that age. So glad I came across your books and website.

    1. Hi Jean, Thanks so much for your feedback. Yes I was thinking of getting in to more detail about the different needs of women of every age group. You’re right, it is different for us as we get older due to hormones and lifestyle etc. So now that you’ve suggested it I’ll get on to that! Thanks so much and best of luck with your fasts.

  3. Great thanks. I am doing true 24 hr fasts usually dinner to dinner one day and lunch to lunch on another. I am at the end of week 4 and am seeing inch loss but the scale is consistently the same, no loss there. I follow weight watchers on the days I’m not fasting, granite I do allow a few cheats off/on. I don’t drink so no calories there. Just curios if this is normal, feels very slow, I workout 5 days/wk 4 days of weights/resistance training and 5 days of cardio with heart rate in fat burn zone. I do my best to keep calories low on the back half of the fast days. Any suggestions.

    1. Hi Kristina, I would definitely measure your progress by inches lost, not by the scales. Especially if you’re doing weights you’ll be gaining muscle and losing fat. Each gram of muscle is much smaller in size than a gram of fat, hence you will be getting smaller, however it weighs more than fat so the scales can be deceiving and tell you that you’ve lost no ‘weight’. The best way to tell is by how your clothes fit and how your body looks. Ignore the scales! The first thing that comes to mind is that you might be eating too little on your non-fasting days (am I right in saying that with weight watchers you’re eating LESS than your daily calorie needs each day?). If that’s the case your body is not going to want to let go of the weight because you’re constantly in a state of caloric restriction which triggers what’s often referred to as ‘starvation mode’. Your body will fight to keep any stored fat when in this mode, which is not what you want! So you’ll need to ditch weight watchers (in fact ditch ALL DIETS for good, trust me, they’re only a short term solution). Just stick with intermittent fasting and nothing else. In order to do this, eat your daily calorie needs every non-fasting day and make sure you factor in your exercise sessions. Use this calculator here and MAKE SURE you eat that much. Then on your fasting days, I would recommend after your 24 hour fasts, eat 25% of your calorie needs only for dinner, say for the first 4 weeks and then after that you can stop counting calories once you get used to what you should be eating. This fluctuation in calories during the week is how ifasting works. It triggers the fat burning response during your fasts because your body is used to having your normal calorie intake, so your metabolism is running/burning at THAT FAST rate. At the moment because your calories are probably too low, the fat burning process of your fasts is not really happening. You seem to be working out a lot too! Do you find it increases your appetite? Try to avoid hour long high impact cardio sessions, they’re not too good for your body if done too often and can cause a huge increase in appetite. You only need to do 3 x 20 minute sessions HIT (high intensity intermittent training) and 2 or 3 x 20 minutes of weights or resistance a week. THAT’S ALL! anything else doesn’t really have too much effect. If you do want to add more I would read this article here I hope that helps. Let me know how you get on!

  4. I’ve been doing the intermittent fasting for three weeks now and was wondering if drinking apple cidar vinager brags and lemon pure juice on my fasting days ok. There is no sugar in either. No calories either as well. I do add a trivia to it also, good liver cleanse. This is mixed in water 3 liters.

    1. Hi Kristina, That shouldn’t be a problem at all if there are no calories in what you’re drinking. There are a few calories in lemon juice (3 calories per tablespoon) so you would have to drink a lot for it to make a difference. Are you doing 24 hour fasts (true fasts) or the 5:2 Method? Either way it shouldn’t make any difference to your results.

      1. One more question, I typically eat dinner around 7-8 and I don’t eat again until after the gym so around 11am.Am I getting enough calories one the days I’m not fasting?

        1. Probably not! You really won’t need to fast in the mornings on your non-fasting days. Just eat like your would normally on those days (within your calorie needs of course as per my last reply!) but there will be no need to fast or restrict any calories on those days. Otherwise you’re 24 hour fasts will probably not be as effective as they should be. Trust the process. Ifasting is meant to be easy so make sure you go easy on yourself and don’t try and do too much!

          1. What I was trying to do was have a empty stomach when I work out. So on the non fast days just eat some good protein before I work out. I enjoy working out and only do one really high intensity wkout a wk. the rest are low with hrt rate in the one teens to one twenties. Thank you, I will use the information from the sites you gave and reevaluate my non fast days. I’ll keep you updated. Thanks again.

  5. This is a question about the ifaster plan, so you actually have two twenty four hour fast plus two days of restricted eating – did I read that right? Of course only for a short period of time.

    1. Hi Jennifer, yes that’s correct. Just during the initial weight loss stage and only after you’ve managed to build up to doing ‘true fasts’. Otherwise this method can be a bit daunting! If you don’t think this is for you then then just try 5:2 fasting days but try to push out your first meal of the day for as long as you can so you get at least some true fasting in there. 16 hours would be a good start so from 7pm the night before until 1pm the next day.

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