A Complete Guide to Intermittent Fasting for Women

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Hey there!  If you’re new here,  WELCOME!!!  As an online health and wellness coach for nearly a decade, I absolutely love helping other women find their perfect healthy solution through their fat loss journey.  Intermittent Fasting for Women is just one of the pieces to that puzzle and I look forward to sharing this COMPLETE GUIDE to Intermittent Fasting with you 😉

Here are  some other post that may be helpful for you as you get started: 

Weight Loss v. Fat Loss

Hormones and Fat Loss

Intermittent Fasting and Fat Loss

When to Eat Carbs



Have you heard of Intermittent Fasting (IF)? Or maybe heard of it but aren’t real sure what it is?  Or maybe you are just wondering if it could really work for you? 


Intermittent Fasting is not a new concept but it sure has become all the buzz lately!  So what IS Intermittent Fasting?!?!  Simple…it’s not a diet, it’s simply a way of eating within an allotted period of time.  You have a particular ‘eating window’ of which you consume all of your calories for the day.   I  like to think of it that way rather than a period of fasting…it’s a mindset thing 😉  I  like to think of the hours I  DO eat and not the hours I DON’T eat! 

Here’s the deal, as someone who has been a yo-yo dieter in the past, who has tried all kinds of weight loss strategies and fads, I’m not about to try to get you fired up for some drastic measure to lose your weight.  I’m all about fitting your eating into YOUR lifestyle and not the other way around.  Sure this may be great for some and not for others, so that’s totally ok! Heck some of us do IF without even realizing it…I  mean are you one to skip breakfast??  Then this might be a great fit for you 😉  I ’ve tried various ways and was once in the train of thought that you needed to eat within 30 minutes of your feet hitting the floor in the morning to spark that metabolism.  BUT, I  found something that works for me…and has worked for hundreds of women I  have helped. 

Let’s look at a few of the benefits of Intermittent Fasting first and then we’ll talk about HOW to get started!

The benefits are NUMEROUS…I’m not a scientist, I’m just a mom who loves learning and is a fat loss guru trying to help others discover a lifestyle that can give them long term results.  And these are what I  see as most beneficial to those that I  help:

  • increased energy
  • increased mental clarity
  • more controlled and decreased insulin levels (hello fat loss!!!)
  • normalized leptin levels (not sure what leptin is?  Read more on that HERE)
  • reclaimed mindset on hunger
  • when you learn to turn your body into fat burning mode your body uses fat as primary fuel during the fasting period
  • growth hormone levels go up which increases the availability for fats for fuel AND aid in recovery time from harder workouts
  • lean muscle mass is maintained while fasting
  • more mindful and purposeful with eating

Ok so I  was only going to mention a few benefits but there are just SO MANY of them it’s crazy and worth taking note of!  I  mean I  think we could ALL benefit from any of the above.


So you want to try intermittent fasting but HOW? When I first started running accountability groups over 8 years ago,  I ran a 5 day program…in this, I would coach people to start in a 12 hour eating window and try to get down to a 10 hour eating window by the end of our 5 days together.  And guess what I was coaching them on?  INTERMITTENT FASTING!!! Why?  Because it works. 

As you get started, I don’t suggest that you kick off your IF journey with an 16:8 ratio (16 hours fasting: 8 hours eating), I  recommend that you work your way down to that. 

Intermittent Fasting is an advanced Fat Loss technique in which you choose an ‘eating window’ that fits YOUR lifestyle.  An eating window is simply a window of time when you fit all of your calories in. 

For example:

12 hour- you break your fast at 6:00am and you have your last meal of the day at 6:00pm

10 hour- you break your fast at 8:00am and you have your last meal of the day at 6:00pm

8 hour-  you break your fast at 10:00am and you have your last meal of the day at 6:00pm

What works for one may not work as well for another, so it’s about playing with it and see how YOU respond best.  And a lot of times it’s a personal preference and finding what will fit best for your lifestyle…and that’s a huge part of having success is when something can fit into your lifestyle.  Because if it doesn’t fit into your lifestyle…then you’ll quit!!!! 

For me personally, I  eat my first meal at 11:00 and I  don’t eat past 7:00…that gives me an 8 hour eating window.  Am I perfect at it? NOPE!  There are some days I  eat sooner than others but then I just back up when my last meal will be.  And you know what?  As long as I  keep my eating in a low starch (fat loss) mode, I  am able to do my fasting state with NO problem!!!  Look I’m a busy mom of 3 and this has been the best formula for me, because I  truly believe that Intermittent Fasting can easily fit into work and family lifestyles.

Won’t I  starve?  By not eating won’t I starve and gain weight?

That only happens when you stop eating enough calories to fuel your lifestyle.  Intermittent Fasting is NOT about not eating…it’s just consuming your daily calories within  a window of time.  And here’s the other kicker…if you combine this with a low starch lifestyle you will see MUCH better results not to mention how you will FEEL.  The way this can make you feel is enough to keep you going and fueling that fat loss lifestyle! And y’all…look back at our ancestors, did they eat from sun up to sun down?  NO! They ate when food was available and chances are many of them were NOT overweight, right?!?!

Bottom line…I  like IF, I  do it and think it’s super helpful.  It may not be right for you and your lifestyle and that’s totally OK!!!  But if you see the benefits and how it could fit into your routine, give is shot!!



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