How To Do Intermittent Fasting on Keto Diet

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The keto diet and intermittent fasting are two of the hottest current health trends.

In this article we will discuss Intermittent fasting and the keto diet and explain whether combining the two is a good idea.

Intermittent fasting and Keto, both have health benefits including improved metabolism, weight loss, and even better cognitive function. 

What is Intermittent Fasting?

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Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating.

There are a few different models of Intermittent Fasting.

The most common type is the one where you eat over the course of 8 hours during the day and fast for 16 hours overnight. 

You can also follow a pattern where you eat normally for five days and severely restrict your calorie intake for two days (typically 600-700 calories). 

Before discussing the benefits of combining a keto diet with Intermittent fasting, let us also understand what is a keto diet.

What is a keto diet?

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The ketogenic or keto diet is a high-fat, very low-carb way of eating.

Fat comprises about 80 percent of your daily calories, and with moderate amounts of protein you aim to consume between 20 and 50 grams of net carbs each day depending on your personal needs.

This absence of carbohydrates from your diet forces your body to rely on fats instead of glucose for its main energy source.

In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source.

Doing keto or Intermittent fasting can help with weight loss in the short term, though each diet is very restrictive, so they certainly aren’t for everyone.

But how about combining them? Could two be better than one?

Benefits of Combining Keto with Intermittent Fasting.

If you do commit to the ketogenic diet while doing intermittent fasting, it certainly could offer a few benefits.

Benefit #1. It may jumpstart your ketosis.

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Intermittent fasting may help your body reach ketosis quicker than the keto diet alone.

That’s because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats, which is also the exact same process of a keto diet.

#2. It can help you break a weight loss plateau.

Intermittent fasting may help you overcome a keto weight loss plateau, as you may eat fewer calories when fasting.

Consuming less calories on an already restrictive diet will certainly force your body to use the existing fat reserves for fuel. 

#3. May lead to more fat loss

Combining the keto diet and the fast may help you burn more fat than the diet alone.

Because intermittent fasting boosts metabolism by promoting thermogenesis, or heat production, your body may start utilizing stubborn fat stores.

Several studies reveal that intermittent fasting can safely drop excess body fat.

Plus, intermittent fasting may preserve muscle mass during weight loss and also improve energy levels.

Should you Combine Keto & Intermittent Fasting?

Intermittent fasting is not necessary to reach ketosis, even though it can be used as a tool to do so quickly.

Simply following a healthy, well-rounded keto diet is enough for anyone looking to improve health by cutting down on carbs.

But, if you want to give it a go, then the answer is Yes, you can combine the two.

Who should not combine the two?

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Combining the ketogenic diet with intermittent fasting is likely safe for most people, although it may not work for some people.

Also, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting.

People with certain health conditions, such as diabetes or heart disease, should consult with a doctor before trying intermittent fasting on the keto diet.

Experts suggest that combining these two diets can be very hard on the body and cause you to severely restrict calories and put you at risk for nutrient deficiencies, as well as mess with your adrenal system, which regulates important hormones like cortisol.

How to start Intermittent Fasting on a Keto diet.

Tip #1. Start a Keto diet first.

It’s already a huge shock to your system to switch from glucose as fuel to ketones, and implementing Intermittent fasting on top it would be a significant change for your body.

So, consider intermittent fasting after you have been on a keto diet for a couple of weeks to a month.

Tip #2. Choose a comfortable fasting period.

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We recommend fasting for 12 – 16 hours. Not eating 12 hours a day (say overnight from 7 p.m. to 7 a.m.) is a natural habit for most people anyway, and doesn’t require skipping meals. 

Tip #3. Start by delaying breakfast

To start, consider delaying breakfast (starting with an hour and then slowly extending the time) to get your body accustomed to going longer stretches without eating.

When you’ve adjusted to your new eating pattern, reintroduce breakfast earlier in the day and extend your overnight fasting time.

The keto diet is a restrictive high-fat diet, and intermittent fasting restricts the number of hours you will be eating.

If you decide to give the diets a go, know that they are extremely restrictive, so it may be difficult to stick with the low carb count and confined eating window.

Before deciding to follow keto and Intermittent Fasting together, it’s advisable to speak to your healthcare provider first.

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