Have you ever wondered how to fast as a Christian woman—without falling into diet culture or fitness pressure? This will guide you step-by-step through how to fast as a Christian woman, God’s way.
Maybe you’ve tried intermittent fasting for weight loss… but felt confused, discouraged, or even distant from God. If that’s you, this is exactly what your heart needs.
Today, we’re diving into:
- What the Bible actually says about fasting
- The 4 types of biblical fasts you can try
- How to break free from diet-driven thinking
- Practical tips to fast with a surrendered heart
You’ll also learn:
- The 5 biblical reasons Christian women fast
- The difference between spiritual fasting and the world’s version
- What science says about fasting and fitness
- How to fast not for weight loss, but for breakthrough and intimacy with God
This is what I wish I knew years ago: the Scriptures that changed everything—this one’s personal, practical, and packed with truth. Don’t miss it.
How to Fast as a Christian Woman: Practical Steps
I’m going to start with a personal story.
I just got back from two weeks in Europe with my family — and before we left, I made a decision that felt kind of bold: I fasted social media.
Not because I needed a break from posting… but because I wanted to be fully present. I didn’t want to miss the beauty of my daughter laughing in the streets of Paris or the quiet moments with my husband over cappuccino in Amalfi — because I was glued to a screen.
But more than that, I wanted to make space. Space to hear from God. To notice His goodness. To see His creation, His people, His fingerprints in places I’ve never been – like the Eiffel Tower!
Here’s a dream come true moment from our trip..
And in this episode, I want to share with you what the Bible says about fasting, why it’s for now, and how we can fast God’s way—not just for health, but for breakthrough.
That’s the power of fasting. It’s not just about food. It’s about emptying something—so God can fill it.
If you need a breakthrough today, take the Breakthrough Challenge: https://kimdolanleto.com/breakthrough-challenge
Maybe you’ve seen people talk about intermittent fasting online, or even tried it yourself. But something didn’t sit right. Was it about health—or holiness? Was it about discipline—or devotion?
If your heart is asking, “How do I fast biblically as a Christian woman?”—and you want to cut through the diet culture noise and going straight to the Word of God. Let’s go, becasue Fasting isn’t about shrinking our bodies, it’s about seeking God with all our hearts.
What Is Fasting in the Bible?
Fasting is voluntarily giving something up—most often food—for a time to draw closer to God. It’s not about skipping meals or punishing yourself. It’s about creating space to hear from Him, surrender distractions, and focus your heart.
Biblical fasting is about presence, not performance. It’s about worship, not weight loss.
Why Do Christian Women Fast?
Here are five biblical reasons to fast—each one rooted in Scripture and an action step you can take today!
1. “Draw near to God and He will draw near to you. Cleanse your hands, you sinners; and purify your hearts, you double-minded.”
— James 4:8 (NKJV)
Stop scrolling and start seeking. God is waiting—but you’ve got to come close.
→ Ask yourself: What do I need to lay down to draw near?
2. “Is this not the fast that I have chosen:
To loose the bonds of wickedness,
To undo the heavy burdens,
To let the oppressed go free,
And that you break every yoke?”
— Isaiah 58:6 (NKJV)
Fasting breaks chains, not just habits. If you’re stuck, this is your spiritual weapon.
→ Ask yourself: Where do I need breakthrough that only God can bring?
3. “Now, therefore,” says the Lord,
“Turn to Me with all your heart,
With fasting, with weeping, and with mourning.”
— Joel 2:12 (NKJV)
Fasting isn’t punishment—it’s realignment. God wants your heart back, not your perfection.
→ Ask yourself: Where have I drifted that He’s calling me home?
4. “But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control. Against such there is no law.”
— Galatians 5:22–23 (NKJV)
The Holy Spirit in you is stronger than the cravings around you. You’re not stuck—you’re equipped.
→ Ask yourself: Am I feeding my flesh or my Spirit?
5. “Moreover, when you fast, do not be like the hypocrites, with a sad countenance. For they disfigure their faces that they may appear to men to be fasting. Assuredly, I say to you, they have their reward.
But you, when you fast, anoint your head and wash your face,
so that you do not appear to men to be fasting, but to your Father who is in the secret place;
and your Father who sees in secret will reward you openly.”
— Matthew 6:16–18 (NKJV)
Fasting isn’t for likes or applause. It’s private, powerful obedience—and God sees it all.
→ Ask yourself: Am I fasting to be seen—or to seek Him?
So no, fasting isn’t about manipulating your metabolism or getting shredded for summer. It’s about intentionally laying something down to seek more of God.
4 Types of Fasting for Christian Women
There’s no one-size-fits-all formula. Here are four types of fasts you can pray over:
- Partial Fast – Skip one meal and spend that time in Scripture and prayer
- Time-Restricted Fast – Eat only during a set window (e.g., 12–6 PM) while seeking God
- Complete Fast – No food for 24 hours, just water (only if healthy and Spirit-led)
- Non-Food Fast – Give up distractions like social media, sugar, or TV to focus your heart on God
What About Intermittent Fasting? …and can we please call it intermittent eating?
Now, I want to lovingly call this out because it’s confused so many of us.
Intermittent fasting is being sold as a weight loss strategy—but that is not what biblical fasting is.
Most Fasting and Fitness Studies Are Based on Men
Here’s something every Christian woman needs to know: most of the fasting and fitness advice we hear is based on studies done on young, athletic men—not women.
That’s a problem.
Women aren’t just smaller versions of men. We have different hormones, different stress responses, and different metabolic rhythms—especially in our 30s, 40s, 50s, and beyond.
Dr. Stacy Sims, a leading expert in female exercise physiology, puts it clearly:
“Women are not small men. We have two kisspeptin neuron clusters—men only have one. When women train fasted, cortisol spikes more. That tells your body to hold on to fat—not burn it.”
In her research, Dr. Sims found that fasted training in women can backfire, raising stress hormones and slowing fat loss. And since women already burn fat more efficiently during exercise, fasted training doesn’t provide the same benefit for us as it does for men.
Meanwhile, the widely cited 2014 study in the Journal of the International Society of Sports Nutrition confirms that women who trained fasted and fed both lost fat and weight at the same rate—there was no added benefit to working out fasted.
Link to study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
A systematic review in the British Journal of Nutrition found the same thing: while fasted workouts may burn more fat during the session, they don’t result in greater fat loss overall.
Link to abstract: https://pubmed.ncbi.nlm.nih.gov/27609363/
What This Means for You
If you’ve been told to fast before your workout to “burn more fat,” pause and pray. For most women, especially in midlife, fasted workouts aren’t more effective—and can even be harmful if you’re under stress, underfed, or hormonally imbalanced.
The goal isn’t just to burn calories—it’s to honor God with your body. And that includes choosing what’s wise, not just what’s trendy.
Best Sources for Fasted versus Fed Training and Weight Loss
- PMC Article (2014 Study on Women and Fasted Cardio):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ - British Journal of Nutrition Review (Fasted vs. Fed Training):
https://pubmed.ncbi.nlm.nih.gov/27609363/ - Dr. Stacy Sims – Expert Quote and Blog:
https://www.drstacysims.com/blog/womenarenotsmallmen
And almost all that “fasted cardio burns more fat” advice?
It came from studies done on young, athletic men. Not women in their 30s, 40s, 50s and beyond.
Not moms. Not Christian women with God-first goals.
Not women navigating perimenopause, hormones, thyroid issues, or real-life stress.
So hear me, sister—fasting is not about dieting. It’s not a trick for quick results.
It’s a spiritual invitation to trade striving and struglging for surrender.
When your “why” is Jesus, your workout becomes worship, and your fasting becomes faith—not another exhausting method to control your body.
Fasting Encouragement from Matthew 6:33
Sister, when it comes to fasting, it’s not about what you’re giving up—it’s about who you’re giving yourself to.
Jesus said in Matthew 6:33:
“But seek first His kingdom and His righteousness, and all these things will be given to you as well.”
When you fast with the intention to seek God—not results—He meets you in that space with peace, wisdom, and strength you can’t find anywhere else.
Prayer for How to Fast as a Christian Woman
Dear God,
Thank You for inviting us to draw near to You. Your Word says that when we seek You with all our hearts, we will find You (Jeremiah 29:13). Lord, we come to You with open hands and surrendered hearts, asking You to teach us what it truly means to fast—Your way.
We don’t want to chase results the world promises. We don’t want to turn fasting into a diet or a duty. We want it to be worship. A moment set apart to hear from You, be filled by You, and walk in obedience to You. Like Isaiah 58:6 says, we ask that this fast would loose every chain, break every yoke, and bring freedom where we’ve been stuck.
Search our hearts, Lord (Psalm 139:23–24). Show us what we need to lay down—whether it’s food, distractions, approval, or anything keeping us from intimacy with You. We want to return to You with all our hearts, with fasting, weeping, and worship (Joel 2:12).
Strengthen us by Your Spirit (Ephesians 3:16). Let self-control grow in us like fruit (Galatians 5:22–23). Help us fast not to be seen by others, but to be with You in the secret place (Matthew 6:16–18). And as we empty ourselves, fill us with more of You—Your peace, Your wisdom, and Your love.
Father, we dedicate this fast to You. Meet us in it. Change us through it. Be glorified by it.
In Jesus’ name, amen.
Christian Fasting FAQs
What does the Bible say about fasting for women?
The Bible gives examples of both men and women who fasted. (See Esther, Anna in Luke 2:37.) Fasting is for every believer who wants to seek God more deeply.
Is intermittent fasting biblical?
Not necessarily. It can be a tool for health, but biblical fasting is about spiritual surrender—not weight control.
What if I’ve failed at fasting before?
You’re not alone. Start again. God looks at your heart, not your performance.
Can I fast and still work out?
Yes—but check your motives. Are you trying to lose weight or draw closer to God? Fasting is not for weight loss it’s for spiritual growth
What’s the best fast to start with?
Try a partial fast or a social media fast. Let God lead you. He honors even the smallest step of obedience.
Join the Fit God’s Way 30-Day Transformation
If this stirred something in you—if you’re feeling called to go deeper and invite God into every part of your fitness journey—here’s what to do next: Join the Fit God’s Way 30-Day Transformation
I teach you exactly how to fast God’s way, how to fuel your body with God-made food, train with intention, and finally break free from that pressure to look a certain way. This is your full transformation—spiritually, mentally, and physically.
Or if you’re new here, come join the Fit God’s Way Breakthrough Challenge.
It’s the perfect place to start—it’ll help you ditch the diet mindset, stop quitting on yourself, and get unstuck with short daily videos, Scriptures, and Jesus at the center.
If this encouraged you, would you share it with a friend?
Text it to someone who needs to hear it. Share it in your small group. Post the link in your stories or Bible study group.
Let’s help more Christian women stop struggling and striving to become what the world says they should be when their identity is in Christ alone!
Remember You are Strong. Confident. His.
