Intermittent fasting with keto, also known as intermittent fasting with a ketogenic diet, is a popular diet strategy that combines the principles of intermittent fasting and the ketogenic diet. Both of these diets have been shown to have numerous health benefits, and when used together, they can amplify those benefits even further.
Intermittent fasting involves restricting food intake to a specific time window each day, usually between 8-12 hours, and fasting for the remaining hours. This can be done in a variety of ways, such as the 16/8 method (fasting for 16 hours and eating during an 8-hour window) or the 5:2 method (eating normally for 5 days and consuming only 500-600 calories on 2 non-consecutive days).
The ketogenic diet, on the other hand, involves consuming a high amount of healthy fats, moderate protein, and very low carbohydrates to shift the body into a metabolic state known as ketosis. In this state, the body burns fat for fuel instead of glucose, leading to rapid weight loss and improved energy levels.
When combined, intermittent fasting with keto can help you achieve even greater weight loss and health benefits. Here are some of the ways that intermittent fasting with keto may benefit your health:
- Weight loss: The combination of intermittent fasting and a ketogenic diet can lead to significant weight loss. By limiting carbohydrates and eating healthy fats and proteins, the body shifts into a state of ketosis, where it burns fat for fuel. Intermittent fasting further boosts weight loss by limiting the amount of time that you have to eat, which can reduce overall calorie intake.
- Improved insulin sensitivity: Both intermittent fasting and the ketogenic diet have been shown to improve insulin sensitivity, which is crucial for preventing or managing type 2 diabetes. When you limit carbohydrate intake, your body produces less insulin, which can help improve insulin sensitivity over time.
- Reduced inflammation: Chronic inflammation is linked to numerous health problems, including heart disease, cancer, and autoimmune disorders. The ketogenic diet and intermittent fasting have both been shown to reduce inflammation in the body, which can improve overall health and reduce the risk of chronic diseases.
- Increased energy: Many people report increased energy levels when following a ketogenic diet, as their bodies shift into ketosis and start burning fat for fuel. Intermittent fasting can also improve energy levels by reducing the number of times you eat throughout the day and giving your digestive system a break.
- Improved cognitive function: Some studies have shown that the ketogenic diet can improve cognitive function and reduce the risk of neurological diseases like Alzheimer’s and Parkinson’s. Intermittent fasting has also been shown to improve cognitive function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that helps with the growth and maintenance of brain cells.
Intermittent fasting keto meal plan for beginners
Intermittent fasting with a ketogenic diet can be challenging, but with a well-planned meal plan, it can become an enjoyable and sustainable lifestyle. Here is a sample meal plan for a day of intermittent fasting with keto:
Morning
For breakfast, start with a cup of black coffee or tea to help curb your appetite and boost your metabolism. After a few hours of fasting, break your fast with a nutrient-dense meal.
- Scrambled eggs with spinach and avocado
- Bulletproof coffee or tea (coffee with coconut oil or butter and MCT oil)
Afternoon
For lunch, opt for a high-protein and high-fat meal to keep you satiated and energized throughout the day.
- Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and a high-fat dressing (such as olive oil or avocado oil-based dressing)
- 1/2 an avocado
Evening
For dinner, stick to high-quality protein sources, healthy fats, and low-carb vegetables.
- Grilled salmon with roasted broccoli and cauliflower
- Side salad with mixed greens, cherry tomatoes, and high-fat dressing
Snacks
If you feel hungry between meals, try snacking on high-fat foods to keep you satiated.
- Nuts (such as almonds, macadamia nuts, or walnuts)
- Cheese or cheese sticks
- Olives
- Avocado slices
Beverages
Stay hydrated throughout the day by drinking plenty of water, herbal tea, or bone broth.
- Water (plain or with lemon)
- Herbal tea (such as peppermint or chamomile)
- Bone broth
Intermittent fasting with keto can be a highly effective way to lose weight, improve metabolic health, and increase energy levels. By planning out your meals in advance and sticking to nutrient-dense, high-fat foods, you can achieve your health goals while enjoying delicious, satisfying meals. Remember to talk to your doctor before starting any new diet or exercise program, especially if you have any underlying medical conditions.
Intermittent fasting keto meal plan 16/8
Here is a sample meal plan for intermittent fasting on a 16/8 schedule while following a keto diet:
Eating window (12 pm – 8 pm)
12 pm:
- Spinach and mushroom omelet with 2-3 eggs cooked in coconut oil
- Side of avocado and bacon
3 pm:
- A handful of macadamia nuts
- Celery sticks with almond butter
6 pm:
- Grilled salmon with roasted broccoli and cauliflower
- Side salad with mixed greens, cucumber, and olive oil dressing
8 pm:
- Herbal tea or decaf coffee with a small amount of heavy cream
It’s important to note that the amounts and types of food will depend on your individual calorie and macronutrient needs. It’s also crucial to stay hydrated throughout the day and to listen to your body’s hunger signals during your eating window.
While intermittent fasting with keto can be beneficial for many people, it’s important to note that it may not be suitable for everyone. People with certain medical conditions, such as diabetes, should talk to their doctor before starting this diet. Additionally, it’s important to make sure that you’re still getting all of the necessary nutrients while following a ketogenic diet, as it can be easy to miss out on important vitamins and minerals when limiting carbohydrate intake.
Intermittent fasting keto meal plan 20/4
Intermittent fasting with a ketogenic diet is a powerful way to achieve your health goals. A 20/4 intermittent fasting schedule means you fast for 20 hours and have a 4-hour eating window. This type of fasting may be more challenging than other types of intermittent fasting, but it can lead to significant health benefits if done correctly. Here is a sample meal plan for a day of 20/4 intermittent fasting with keto:
Eating Window
During your 4-hour eating window, you should aim to consume two nutrient-dense meals that are high in healthy fats, moderate in protein, and low in carbohydrates.
Meal 1
- 2 eggs cooked in coconut oil or butter
- 2 slices of bacon or sausage
- 1/2 an avocado
- Black coffee or tea
Snack
If you feel hungry between meals, try snacking on high-fat foods to keep you satiated.
- 1 ounce of nuts (such as almonds or macadamia nuts)
- Cheese or cheese sticks
- Olives
- Hard-boiled eggs
Meal 2
- Grilled chicken breast or salmon
- Steamed broccoli or cauliflower
- Side salad with mixed greens, cherry tomatoes, and high-fat dressing (such as olive oil or avocado oil-based dressing)
- Sparkling water or herbal tea
Fasting Window
During your 20-hour fasting window, you should aim to consume only water, herbal tea, or black coffee. Here are some tips to make your fasting window more manageable:
- Stay hydrated: Drink plenty of water to keep yourself hydrated and to help curb your appetite.
- Keep yourself busy: Engage in activities that keep your mind and body busy, such as going for a walk, doing yoga, or practicing meditation.
- Get enough sleep: Ensure you get enough sleep as getting proper sleep can help you reduce your appetite and increase your energy levels.
A 20/4 intermittent fasting with a ketogenic diet can help you achieve your health goals by providing a powerful metabolic boost, leading to weight loss, improved insulin sensitivity, reduced inflammation, and increased energy. By following a well-planned meal plan that focuses on nutrient-dense, high-fat foods, you can enjoy delicious, satisfying meals while enjoying the benefits of fasting. Remember to talk to your doctor before starting any new diet or exercise program, especially if you have any underlying medical conditions.
Intermittent fasting keto meal plan 5/2
Here’s a sample meal plan for the 5:2 diet with a keto twist:
Non-fasting Days:
On non-fasting days, you can eat normally, but it’s still important to keep track of your calories and stick to low-carb, high-fat foods to stay in a state of ketosis. Here’s an example of what you could eat in a day:
Breakfast:
- 2 scrambled eggs cooked in 1 tbsp of butter
- 1 small avocado
- 1 cup of coffee with 1 tbsp of heavy cream
Lunch:
- A mixed greens salad with grilled chicken, cherry tomatoes, and a vinaigrette made with olive oil and apple cider vinegar
- 1 small apple
Dinner:
- Grilled salmon with a side of roasted asparagus
- 1 small sweet potato
Fasting Days:
On fasting days, you should aim to eat around 500-600 calories. Here’s a sample meal plan:
Breakfast:
- A small green smoothie made with spinach, avocado, almond milk, and protein powder
Lunch:
- A large green salad with mixed greens, grilled chicken, cherry tomatoes, and a vinaigrette made with olive oil and apple cider vinegar
Dinner:
- 1 small piece of grilled fish with a side of roasted broccoli
- 1 small apple
Snacks:
- A handful of almonds or macadamia nuts
- 1 small apple with 1 tbsp of almond butter
Listen to your body during fasting days and adjust the amount of food you eat based on your hunger levels. Also, make sure to drink plenty of water throughout the day to stay hydrated.
Alternate-Day fasting keto meal plan 20/4
Here’s a sample meal plan for Alternate-Day Fasting with Keto:
Fasting Days:
Breakfast:
- Bulletproof coffee made with 1 tbsp of MCT oil, 1 tbsp of grass-fed butter, and hot water blended together until frothy.
Lunch:
- 1 small can of tuna fish or a small salad with 1 boiled egg and some veggies like lettuce, cucumber, or tomato. Dress with olive oil and vinegar or lemon juice.
Dinner:
- Grilled chicken or fish (4 oz) with a side of sautéed vegetables like spinach or broccoli.
Snacks:
- 1 small apple with 1 tbsp of almond butter
- A handful of almonds or macadamia nuts
Non-Fasting Days:
Breakfast:
- 2 scrambled eggs cooked in 1 tbsp of butter
- 1 small avocado
- 1 cup of coffee with 1 tbsp of heavy cream
Lunch:
- A mixed greens salad with grilled chicken or fish, cherry tomatoes, and a vinaigrette made with olive oil and apple cider vinegar
- 1 small apple
Dinner:
- Grilled steak or salmon with a side of roasted asparagus or cauliflower rice.
Snacks:
- A handful of almonds or macadamia nuts
- 1 small apple with 1 tbsp of almond butter
Remember to stay hydrated throughout the day and listen to your body during fasting days to adjust the amount of food you eat based on your hunger levels.
The Best Foods to Eat on Intermittent Fasting and Keto
When it comes to combining intermittent fasting and keto, it’s essential to eat the right foods during your eating window to ensure that your body stays in a state of ketosis and that you’re getting all the necessary nutrients. Here are some of the best foods to eat on an intermittent fasting and keto diet:
- Non-Starchy Vegetables: Non-starchy vegetables such as broccoli, kale, spinach, cauliflower, and zucchini are low in calories and carbs and high in fiber, making them an excellent choice for weight loss and gut health. They’re also rich in essential vitamins and minerals such as vitamin C, vitamin K, and potassium.
- Healthy Fats: A key component of the keto diet is healthy fats. These include avocados, nuts and seeds, coconut oil, olive oil, and grass-fed butter. Healthy fats help to keep you feeling full, reduce inflammation in the body, and provide a source of energy.
- High-Quality Proteins: Incorporating high-quality protein sources like grass-fed beef, wild-caught fish, free-range chicken, and organic eggs is essential for building and repairing tissues, maintaining muscle mass, and regulating blood sugar levels.
- Berries: Berries like strawberries, blueberries, raspberries, and blackberries are low in carbs and high in antioxidants, making them an excellent choice for those on the keto diet. They’re also a great source of fiber, which can help to improve gut health and aid in weight loss.
- Bone Broth: Bone broth is an excellent source of collagen, a protein that helps to maintain healthy skin, hair, and nails. It’s also rich in essential amino acids, which can help to improve gut health, reduce inflammation, and boost the immune system.
- Fermented Foods: Fermented foods such as kimchi, sauerkraut, and kefir contain probiotics that help to improve gut health and boost the immune system. They’re also a great source of vitamins and minerals.
- Low-Sugar Fruits: While fruit is typically avoided on the keto diet due to its high sugar content, there are some low-sugar fruits that are keto-friendly, such as lemons and limes.
In conclusion, combining intermittent fasting and keto can be an effective way to improve your health and accelerate weight loss. By incorporating these nutrient-dense foods into your diet, you can ensure that your body stays in a state of ketosis and that you’re getting all the necessary nutrients to support optimal health.
The Bottom Line
Intermittent fasting with keto can be a highly effective way to lose weight, improve metabolic health, and increase energy levels. By planning out your meals in advance and sticking to nutrient-dense, high-fat foods, you can achieve your health goals while enjoying delicious, satisfying meals. Remember to talk to your doctor before starting any new diet or exercise program, especially if you have any underlying medical conditions.
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