I have been keto for about a year now and I love it! I also enjoy intermittent fasting. A few weeks ago, I decided to do an experiment and combine keto with intermittent fasting for a month. Let’s just say that it was an interesting experience! In this blog post, I will share my results with you and tell you what happened during my month of keto and intermittent fasting.
- 1 What is intermittent fasting & keto combination?
- 2 What’s ketosis you ask?
- 3 What are intermittent fasting and keto?
- 4 How to do intermittent fasting on keto 8 steps to get started
- 4.1 Step 1: Ease into Intermittent Fasting
- 4.2 STEP 2: Introduce a keto diet: what to eat?
- 4.3 STEP 3: How to calculate net carbs?
- 4.4 STEP 4: How to reach ketosis?
- 4.5 STEP 5: Your typical day on keto intermittent fasting
- 4.6 STEP 6: How to test if you are in ketosis?
- 4.7 STEP 7: Who is keto intermittent fasting not for?
- 5 Ready to try keto intermittent fasting?
- 6 Conclusion
- 7 FAQ
What is intermittent fasting & keto combination?
Let’s start with a short introduction to intermittent fasting and the keto diet.
Intermittent Fasting 101
Intermittent fasting is the practice of eating and not eating at predetermined times. The time during which you don’t eat or drink anything other than water or low-calorie beverages is known as the fasting window. The eating window comprises the remaining part of your day.
The beauty of this approach to eating is that you may easily adapt it to your own preferences. For example, you might fast during the mornings and eat later in the day, or eat first thing in the morning and restrict yourself throughout the rest of the day.
16:8 is by far the most popular intermittent fasting schedule, which entails fasting for 16 hours and eating for 8. It’s the most practical and easy method to get started with, which is why we recommend it for the 21-day Intermittent Fasting Challenge. Other more common intermittent fasting techniques include 18:6, 20:4,
Another popular misconception is that you can eat anything while intermittent fasting, including fast food, sugary and highly processed meals. It is not true if your goal is to lose weight, improve productivity, or simply get healthier.
Many weight-loss diets advocate eating 5-6 small meals a day, but this may not be the healthiest approach. This may mean consuming whole foods and avoiding the usual suspects such as sugar, processed meals, empty carbs, and so on. To learn more about intermittent fasting, go to our comprehensive fasting guide here.
Keto diet 101
A ketogenic diet, often known as keto, is a high-fat, low-carb diet. It encourages you to consume very few carbs and instead use fat to put your body in a metabolic state called ketosis.
What’s ketosis you ask?
When your body uses fat instead of carbohydrates as fuel, it is in a state known as ketosis.
Your body switches to burning a different type of fuel while on a Keto diet: instead of relying on sugar (glucose) that comes from carbohydrates, it now relies on ketones, chemicals produced in your liver when fat is burned for energy.
The keto diet is a popular diet that allows you to eat rich, high-fat foods like butter, cream, bacon, and nuts — something that isn’t usually allowed on other plans. You are kept full and satisfied for far longer by eating these rich high-fat meals.
Keto diet macros
The most popular diet ratio on a ketogenic diet is 5% carbohydrates, 70% fat, and 25% protein. This was also advised by our registered dietitians, who offered simple-to-follow 21-Day Keto Meal Plans.
Calculating your daily net carbohydrate intake (versus calculating other macros like protein and fat) is another approach to following ketogenic diets. The limit for reaching ketosis varies from person to person, but it is usually 20g to 50g of net carbs per day.
It’s easy to get overwhelmed by all of the macronutrients or even just net carbohydrates when you’re first starting out and are adjusting your body to a new way of life without carbs. If you want everything neatly organized for you — with simple, delicious recipes at the ready — check out our 3-week Keto Fasting Meal Plans now
Keto Cycle is a fantastic alternative for anybody attempting out or who wants to maintain keto. It creates a bespoke Keto diet plan based on your gender, age, activity level, and weight-loss goals.
What are intermittent fasting and keto?
Keto and intermittent fasting work together to create a fat-burning machine in your body. And this isn’t just based on evidence; we’ve seen hundreds of people who have been able to achieve their desired intermittent fasting outcomes considerably faster while on a keto diet.
So how to do intermittent fasting on keto?
Combining keto and intermittent fasting is all about establishing an 8-hour eating window (or other depending on your fasting routine) and staying in ketosis by following the required carbohydrate, protein, and fat distributions. Sign up for our 21-Day Keto Fasting Challenge right now to get more information and a clear strategy for what and when to
Keto intermittent fasting benefits
Keto and intermittent fasting are synergistic because they share a number of complementary qualities, and as a result, provide an impressive range of distinct health advantages.
Promotes weight loss
The keto diet and intermittent fasting both urge your body to rely on fat rather than glucose as a source of energy. As a result, incorporating intermittent fasting with the keto diet improves your weight loss outcomes.
Creates a caloric deficit
The fast nature of the diet cuts at least one meal from your day, automatically resulting in a caloric deficit — a key component of weight reduction (unless you compensate by consuming more food during the eating window).
Reduces your appetite by making fasting easier
Replacement of carbohydrates with fat on a keto diet may lead to a reduction in hunger, possibly owing to changes in appetite-regulating hormones. If your hunger is lower than usual after you’ve become fat-adapted on the keto diet and your body is burning fat for energy, you’ll find intermittent fasting easier.
How to do intermittent fasting on keto 8 steps to get started
Step 1: Ease into Intermittent Fasting
The ideal approach to start keto intermittent fasting is to slowly adopt an IF lifestyle.
If you’re a complete beginner, start with a few days of 16/8 intermittent fasting without altering your diet.
If you’re comfortable with fasting and believe you can handle it, go ahead and skip this step.
To assist your body adapt to skipping meals, our 21-Day Keto Fasting Challenge Plan advocates reducing your eating window gradually. Taking this way means you begin with a 12-hour fast on the first day and then progress it to 16 hours over the course of the week.
How to pick your keto fasting/eating window?
For most people, skipping breakfast is the simplest thing to do; while others choose to pass on dinner instead. Here are some potential 16/8 keto intermittent fasting situations:
- If you start eating at 8 am, start fasting at 4 pm
- If you start eating at 12 pm, start fasting at 8 pm
- If you start eating at 2 pm stop eating and start fasting at 10 pm
STEP 2: Introduce a keto diet: what to eat?
Were you proud of yourself for sticking to your intermittent fasting plan? That’s fantastic! The next step is to modify your diet by adopting a ketogenic diet.
Decide how you will follow the keto diet: stick to the 5/70/25 macro nutritional breakdown or calculate net carbs only.
Foods that are good for the keto intermittent fasting diet are listed below.
All foods with zero or low-carb percentage, such as:
- High-fat fish like salmon, mackerel, sardines
- Unprocessed meat such as beef, pork, lamb, poultry
- Butter and full-fat dairy products
- Nuts such as pecan, brazil, macadamia
- Green and leafy vegetables
- Berries (in moderation).
Foods not allowed on Keto Intermittent Fasting
All foods containing 10 g or more of carbs per 100 g should be avoided, such as:
- Grains and starches: wheat, rice, rye, corn, quinoa, buckwheat, bulgur
- Grain products: pasta, bread, cereal, oatmeal, pastries, muesli, pizza
- Legumes: beans, chickpeas, lentils, peas
- Root vegetables: potato, sweet potato, parsnip, yam
- Most fruits
- Sugar and sweetened products such as sauces, soda, juice.
Consuming too many calories, particularly those from animal sources, can also cause health problems. To avoid exceeding your daily calorie needs, you should also restrict the intake of certain vegetables, dairy products, and nuts and seeds to remain on track. Check out our 21-Day Keto Fasting Challenge for all the information you need to succeed as well as
STEP 3: How to calculate net carbs?
You’ve probably heard that not all carbs are the same. Note that while keto diet focuses on total carbohydrates, net carbs are more significant since they exclude fiber.
What are net carbohydrates, you ask? Net carbs are the total amount of carbohydrates that are absorbed by your body. Fiber, which is commonly found in whole foods, goes straight to the colon and is therefore excluded from the calculation for net carbs.
Check out the nutritional value of unpackaged and unprepared meals like asparagus, strawberries, almonds, beef, and other things online.
Net carbohydrates are calculated by subtracting the fiber from the total carbohydrates for packaged items that have a Nutritional Facts label.
Net carbs = Total carbs – Fiber
STEP 4: How to reach ketosis?
- A low-carb diet will put your body into the state of ketosis naturally. When carbs are cut, there is far less glucose generated. As a result, your body begins to burn stored fat for energy rather than relying on glucose.
- Increasing fat intake is as essential as reducing carbohydrates. Fat from food aids in the production of ketones and keeps you energized.
- Consuming enough protein is required. Protein shouldn’t make up the bulk of one’s diet. Excess protein increases insulin levels and may be converted to sugar through gluconeogenesis, forcing you out of ketosis.
You should reach ketosis in less than 12 hours, or 7 days, after beginning a keto intermittent fasting diet.
STEP 5: Your typical day on keto intermittent fasting
How does a typical day of eating on the keto intermittent fasting plan look? The example above is for a 16/8 fasting strategy, but you may usually modify it to your liking.
- 8 am: Cup of black coffee or tea
- 12:00 noon: Chicken breast cooked in a pan with avocado oil, served with buttery sauteed spinach
- 3-3:30 pm: Keto chia seed and flax seed pudding with strawberries
- 7-8 pm: Baked salmon with dill, served with asparagus cooked with butter, parmesan, and sliced almonds
STEP 6: How to test if you are in ketosis?
Because our bodies are unique, one person’s ketosis may happen sooner than another. You can use one of the following three techniques to determine whether you’re in ketosis and your ketone levels:
- Through urine using keto strips
- Through blood analysis
- Through a simple breath using ketone breath analyzers.
Urine strips and breath analyzers, on the other hand, are more convenient at-home answers since they are simpler and less expensive to use.
Breath ketone monitors are generally more accurate and simpler to use than urine test strips, which is why we like them. They’re simple to use on the go (no need to race to the restroom if you’re at work and don’t have a test kit with you), and they allow testing the efficacy of your diet as often as you like.
STEP 7: Who is keto intermittent fasting not for?
Before you jump into keto intermittent fasting, there’s one more thing to think about: is it a good idea for you?
While it is typically healthy for most healthy people, there are certain individuals who should avoid Keto Intermittent Fasting, especially:
- if you have diabetes or gastrointestinal disorders
- if you take medications for blood pressure or heart disease
- if you are pregnant or breastfeeding
- if you have a history of disordered eating
- if you don’t sleep well
- if you are under 18 years old.
It goes without saying that if you have any condition or are unsure, you should consult your doctor to see whether Keto Intermittent Fasting is appropriate for you and how long you may do it.
Another thing to keep in mind is that a low-carb diet isn’t appropriate for extended periods of time. It’s true that it’s a fantastic approach to lose weight and improve your health, but it’s not a long-term solution.
Ready to try keto intermittent fasting?
Have you ever started a new diet and been really enthusiastic about it, only to give up after a few days because it was too difficult to follow?
It’s important to remember that planning your meals and menus is only the first step in attaining nutrition goals. There are lots of aspects to consider, as well as a lot of gray areas that need to be addressed on your own. Furthermore, while most people will require external assistance at some point, especially once things get tough and you believe things like
Hundreds of people have lost weight and achieved the weight reductions they desired (or even better!) while following our 21-Day Keto Intermittent Fasting Challenge. All in an easy, step-by-step manner, with all you need to know readily accessible at your fingertips every day.
Keto and intermittent fasting are two ketogenic diet approaches that have been gaining traction in recent years. This is because ketosis has a host of health benefits, including weight loss, increased mental clarity, reduced inflammation, and more. The keto intermittent fasting approach can be an effective way to lose weight by restricting calories for part or all of the day while still eating ketogenic foods. It may not work for everyone but it’s worth trying if you’re looking to improve your health with a sustainable lifestyle change.
How much weight can you lose in a month with intermittent fasting and keto?
The amount of weight you can lose in a month with keto and intermittent fasting will depend on your individual circumstances. However, many people have reported losing significant amounts of weight within the first few weeks of starting the keto diet. If you stick to the diet and continue to intermittent fasting, you may be able to maintain this weight loss or even lose more over time.
How long does it take to see results from keto and intermittent fasting?
Some people may see results from keto and intermittent fasting within a few days, while others may take a few weeks to see any changes. The amount of time it takes to see results will depend on your individual body type, metabolism, and how strict you are with the diet.
How much weight can I lose in one 1-month of intermittent fasting?
Again, the amount of weight you can lose in one month with keto and intermittent fasting will depend on your individual circumstances. However, many people have reported losing anywhere from five to ten pounds in the first month of keto and intermittent fasting. This weight loss is typically due to a combination of restricted caloric intake and ketosis-induced water loss. If you stick to the diet and continue to intermittent fasting, you may be able to lose even more weight over time. keto and intermittent fasting are two ketogenic diet approaches that have been gaining traction in recent years. This is because ketosis has a host of health benefits, including weight loss, increased mental clarity, reduced inflammation, and more. The keto intermittent fasting approach can be an effective way to lose weight by restricting calories for part or all of the day while still eating ketogenic foods. It may not work for everyone but it’s worth trying if you’re looking to improve your health with a sustainable lifestyle change.