Keto and Intermittent Fasting go together really well. It’s a common pairing that many people swear by.
However – if you’re new to keto, you should wait to start intermittent fasting. Both are difficult to begin and starting both at once is just increasing your likelihood of failure – a lot. Start with keto and once you’re comfortable with the keto diet, then add in intermittent fasting.
*Note, the waiting period has nothing to do with ketosis or any other benefit of keto/intermittent fasting. It’s solely about getting used to keto. If you’re struggling with hunger, or what to eat, or fluctuating levels of energy adding in intermittent fasting is just going to make things worse. Take it one step at a time.
If you don’t know anything about the keto diet, please PLEASE start by reading The Ultimate Guide to the Keto Diet.
What is Intermittent Fasting?
Intermittent fasting is going for planned periods of time without eating. Some of the most popular methods involve fasting for up to 16 hours a day, every day or fasting for entire days once or twice a week.
What is the Keto Diet?
The keto diet (often referred to as simply “keto”) is a low-carb diet. People doing keto consume a minimal amount of carbs.
What can you eat on Keto?
- Animal Proteins: Beef, Pork, Chicken, Lamb, Quail, Venison, Eggs, and much much more.
- Water Proteins: if it lives in the ocean, enjoy it.
- Dairy: Choose dairy that’s not very processed, watch the carb counts, and watch out for hidden sugars.
- Fats, Oils, Dressings: nuts, seeds, high-fat dressings, olive oil, coconut oil, and avocado oil. Again, watch out for hidden sugars in anything made commercially.
- Vegetables: Check the carbs of your veggies – some will be too high for your carb allowance.
- Other Proteins: Tempeh and tofu are the two that come to mind. But other proteins might be okay too. The only thing that matters is the carb count!
Benefits of doing Intermittent Fasting with Keto
#1) Extra Fat Loss
Intermittent fasting or keto alone can help speed up your weight loss. But, together they pack a way more powerful punch.
#2) Reduced Food Cravings
The keto diet is typically a high-fat diet. This keeps your blood sugar regulated which keeps food cravings at bay.
Ketones: what you’re aiming for on a keto diet. To increase your ketones so your body burns them for fuel. Fasting also increases your ketones.
On their own, fasting or the keto diet can be helpful. But, like extra fat loss, together they’re a whammy!
Intermittent Fasting with Keto Isn’t For Everyone
Not everyone is going to be able to do the keto diet.
Not everyone is going to be able to do intermittent fasting.
If you can do one, that doesn’t guarantee that you can do both. If you try intermittent fasting with keto and you’re experiencing negative side effects, stop. Just stop. There’s no shame in it.
Who Shouldn’t Try Intermittent Fasting with Keto?
- Pregnant Women
- Anyone with a history of eating disorders
- People with diabetes or heart problems
*If you’re one of the above people, check with a medical professional before beginning intermittent fasting with keto (or either individually). It’s better to be safe than sorry.
The Most Popular Methods of Intermittent Fasting with Keto
There is an infinite number of ways to do intermittent fasting, and any of them can be combined with Keto.
However, these are the four most popular methods of intermittent fasting: 16/8, eat-stop-eat, 5:2, and crescendo.
16/8 Intermittent Fasting with Keto
The 16/8 method of intermittent fasting involves eating for 8 hours a day and fasting for 16 hours.
If you’re combining it with keto, you’ll only be allowed to eat keto-approved foods for 8 hours a day.
Sample 16/8 Method Intermittent Fasting Keto Schedule
Eat-Stop-Eat Fasting with Keto
The Eat-Stop-Eat method of intermittent fasting involves fasting for 1 or 2 full days a week (not consecutively).
This means, 5 or 6 days a week you could enjoy a keto diet. The remaining day or two you eat nothing.
Sample Eat-Stop-Eat Method Intermittent Fasting Keto Schedule
The 5:2 Diet with Keto
The 5:2 Diet is similar to the Eat-Stop-Eat method, except instead of fasting completely you just reduce your calorie consumption to 500 calories.
This means for 5 days a week, you eat a regular keto diet. On the other 2 days, you eat a maximum of 500 calories from keto-approved foods.
Sample 5:2 Diet Method Intermittent Fasting Keto Schedule
The Crescendo Method with Keto
The crescendo method of intermittent fasting is like a 16/8-light version. Choose two or three days a week and fast for 12-16 hours.
This means that you’ll eat a normal keto diet for 4 or 5 days a week. On the remaining days, you’ll eat keto but during a reduced period of time (8-12 hours).
Sample Crescendo Method Intermittent Fasting Keto Schedule
Best of Luck!
For more information about Keto, see the Complete Guide to the Keto Diet.
Put them together and see how it works for you. Try one method and then another. Good luck & share your progress in the comments.
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