Intermittent Fasting with Keto – The Beginner’s Guide

(Last Updated On: October 10, 2019)

Intermittent Fasting is actually thousands of years old. Our ancestors, who lived as hunters and gatherers, didn’t have nourishment all the time, nowadays is normal for us humans to have food available throughout. After all, the supermarkets have everything and are everywhere.

Before man settled down and learned to farm and raise cattle, food choices were not exactly guaranteed.

However, these involuntary days of fasting didn’t harm at all. They actually relieved the strain on the body and made it more resilient.

The keto diet and intermittent fasting have many things in common. The two can work together to bring you good health through effective weight loss.

You can achieve two things when the two work together. The first is that there would be fat loss or weight loss as well as better metabolic health.

Though there could be differences in diets, there are at least two things that hold them together. The two can lead to enhanced ketone production.

Secondly, they can burn the excess fats stored in the body system. They can facilitate weight loss and that is when they combine and work together.

Healthy foods just won’t help alone, they support organ function.
The elimination of toxic substances is just one of the many functions of the liver and kidneys enabling the body in healing itself.

That’s why it’s important to let your body rest through 
intermittent fasting or fasting in general.

 

Keto Diet

Keto diet is also known as the ketogenic diet and it includes taking those foods which are very high in fat, and also low in carbs. When you do that, it will kick start what is known as nutritional ketosis.

There would be a lack of glucose in the body and when that happens, your body would have consumed those fats reserved in it for energy.

The ketogenic diet involves a lot of things. It also includes reducing your carb foods to just 25 g daily. There are other things as well. There is a need to provide your body with the necessary nutritional needs.

You have to change your dieting system to high-fat foods and combine that with moderate quantities of proteins.

Some of the proteins that you can take include eggs, some nuts, as well as fish. Combine this with some meats.

When you engage in keto diets, there are lots of good things that come with it, and one of them is achieving a weight loss. This is one of the goals to achieve.

There are several other good things associated with that, and you would see them at the cost of this work.

 

Intermittent Fasting

Intermediate fasting is also known as IF. It is that cycle that exists between healthy eating and fasting period.

The best form of intermittent fasting includes 16/8 and this involves fasting for 16 hours and eight hours eating window. When you fast, the only thing you are allowed to consume is just water.

There are lots of health benefits associated with intermittent fasting. One of them is that it could bring down the insulin levels in the body.

When that is done, fat burning would be faster and better result is possible. Most importantly, it can reduce free radical’s availability from the body as well as facilitate the body repair process.

 

Combining Both Keto Diet And Intermittent Fasting

Now that you know the individual uses of the two concepts. Some may thinks that the two can be over-demanding. This should not be the case once you do it the right way.

The two can be combined to achieve a better result. When you engage in ketogenic dieting, it would be extremely difficult to gain more muscle mass.

When you combine it with intermittent fasting, the problem is solved by enhancing the insulin sensitivity in the body.

Furthermore, body glucose regulation is there, and this is accompanied by more hormone production. When you fast, it is easier to achieve ketosis faster than if you do not.

Another great thing is that a person in ketosis would be pretty easier to achieve a better result in your intermittent fasting. This is because there would be fewer hunger pains.

When you engage in intermittent fasting, your metabolism is going to be high. This is going to be helpful because it makes it easier to stick to the reduced carb intake.

Perhaps the most important benefit you can benefit from combining the two is that body fats would be consumed much easier because it would be used as fast as body fats.

In the end, there would be fewer BF percentage, as well as a leaner body and so on.

 

Is This Good for Everyone?

If you are involved in a keto diet, you can benefit from the combination of keto and intermittent fasting. If you aim to achieve weight loss, there are other things you can gain by combining the two.

It can benefit anybody who engages in that. Research has shown there are lots of things to gain from that and this can be beneficial to all who stick to it.

Research has shown that it can lead to an enhanced mental focus. Furthermore, it is helpful when it comes to better satiation.

Most importantly, if you are finding it hard to deal with diabetes, this can make that process easier and faster. Most importantly keto diet makes for better cholesterol control.

 

Commencing A Keto And IF Diet

Combining the two can be called a hybrid diet. It may seem difficult, but if planned very well, there are easy ways of achieving that.

There is a food diet that can help you very well to achieve your aims without difficulties. The food plan has to start from the morning when you wake up from the bed.

If you get up in the morning, drink water or you take black coffee. After three hours, you can take another black coffee, and this is necessary when you are extremely hungry. When you do that, it can give you more energy.

The new eating window would start at 12.00. If possible, start that eating window with 8 ounces of chicken breast. Combine this with salad, as well as olive oil and feta cheese.

In the lunch, you can add such other food like avocado, salmon as well as hard-boiled eggs and so on.

In another three hours, you can take another snack. This time around, you can take blueberries and almonds. This can take you for another three hours.

In another three hours, take 8 ounces of fish and this is accompanied by string beans as well as asparagus, and such vegetables like Brussels sprouts and so on.

In another two hours, you can make do with nuts such as dessert, as well as Blueberries. Consider this is as the last food you can consume for the day.

The dieting plan depends on the number of days you want to run it. If for instance, you want a weeklong IF with keto, you can have a weeklong plan on the ground and it can run this way.

 

Meal Plan on Intermittent Fasting – Easy Meals for Newbies

Meal Example 1
Keto Salmon Meal
Salmon
kale-salad
Kale Salad
Keto Fat Bomb
Keto Fat Bomb

 

 

 

Meal Example 2
Steak With Asparagus
Steak with Asparagus
Nuts
Nuts

Meal Example 3
Chicken Avocado Egg
Chicken, Avocado, Egg
Sugar Free Peanut Butter
Sugar Free Peanut Butter (2-3 Tbsp)

 

Meal Example 4
Tomato With Avocado
Tomato with Avocado
Cheese Salami
Cheese & Salami
Keto Fat Bomb
Keto Fat Bomb

 

 

 

 

 

Remember -> 70-75% Fat / 20-25% Protein / 5-10% Carb

Eating order -> 1st vegetables and salad / 2nd protein / 3rd adjust fat

What has to be considered -> beef (grass-fed cow) / pasture-raised organic eggs / sugar free nut butters / organic fruits and vegetables / no sugar / sea salt

 

1st Step

  • Don’t be too hard on yourself in the beginning. Start eating less carbs (net carbs) 20-50g/day, your body will go into ketosis therefore you won’t be as hungry as you were before.
  • First eat 3 meals per day, which are breakfast, lunch and dinner, plus leave out all the snacks between the meals.
  • Combine together healthy fats and 7-10 cups of vegetables (vegetables have calcium, potassium, magnesium, vitamins and other minerals, it helps to heal insulin resistant, to low insulin also the fiber feeds the microbes in the gut).
  • Add sea salt in your food or in your water. In the beginning you’ll lose a lot of water which includes electrolytes and sea salt will help to stabilize your body.
keto-breakfast
Breakfast
keto-lunch
Lunch
Steak With Asparagus
Dinner

2nd Step

  • If you start to feel less hunger, reduce to 2 meals. Push your first meal back as far as possible e.g. extend your breakfast between 11am-12pm.
  • Only eat when you’re hungry, your body needs a chance to burn fat otherwise your insulin will be high again and it pushes your blood sugar low and you’ll be hungry again.
  • Eat another meal again in 4 hours (eating window) as a result you’ll fast for 20 hours until the next meal.
keto-breakfast
1st Meal / 12pm
Steak With Asparagus
2nd Meal / 4pm

 


1st meal 12pm

4-hours-break
4 Hours Break

2nd meal 4pm = 20 hours fasting


3rd Step

  • You can reach a point where you’ll only be eating 1 meal per day meaning 24 hour intermittent fasting. Of course this will be by choice, from our experience we’re just not as hungry as much in comparison to our former eating habits.
  • Eat certain amounts of nutrition and stop when you‘re full. Remember to eat healthy food, not junk food.
keto-breakfast
1st Meal / 12pm +
Steak With Asparagus
2nd Meal / 4pm =
keto-meal
1 meal/day / between 12-4pm

 

One-Week Combination Plan

Monday

The last meal of the day should be by 8.00pm. If it is possible, you can try a midday workout. The dieting plan can commence from noon to 8 pm.

Keto meals for the day should include avocado plate as well as smoked salmon. Alternatively, you can consume sweet potato, as well as steak and so on.

Tuesday

This should be the second day of the plan and you can consider this as a fasting day. You do not take any calories until it is 8.pm.

Wednesday

In the morning, you can begin with a fasted workout. Start eating in the afternoon. You can reward yourself by eating chicken BLT salad in the afternoon and you can combine it with cheese omelet in the night.

Thursday

On this day, there should be no workouts and there would be brief fasting and it should not be all-day fasting. Because of your reduced activities for the day, your body may not require much energy.

Start to eat food in the afternoon and you can start with turkey meat, avocado as well as cheese for lunch. For dinner, you can consume asparagus and salmon.

Friday

There could be a workout in the day. As usual, you must take your meal by 8.00pm. You can consume more proteins for your meal. It would be better if you feed with roasted chicken combined with creamy broccoli.

Saturday and Sunday

You can carry out an extended fast for these days. You must full yourself before embarking on that extended workout. Sundays could be effective meal prep, and that makes the rest of the week much easier to achieve what you want.

This eating method is simple and you can easily achieve your purpose. It is much better if you consume more eco-friendly foods. This is known as eight hours eating window, and it can work for you.

If you like you can even start a shorter window if you can maintain it, you can still achieve a better result.

 

Intermittent Fasting Windows:

Daily:

16-8 (8-hour eating window / 16-hour fast)
18-6 (6-hour eating window / 18-hour fast)
20-4 (4-hour eating window / 20-hour fast)

Weekly:

1-2x per week (on a weekend)

Longer Fasts:

24-hour fast (one meal per day / meal to meal)
36-hour fast
48-hour fast

 

Eating Windows

One thing that matters when you talk of eating windows is the time to eat. This is also known as feeding hours, and it is nice that you choose the time you eat. It involves selecting certain times that you want to consume your food.

You can determine the right time to eat and this is known as the eating window and it could be four, six as well as the eight-hour time of eating window.

You must consume the food at that time and for the rest time, you spend it for your fasting. Time variation you can fast weekly varies. Some can dedicate 24 hours of fasting while others can spend 36 hours and so on.

If you make that plan and stick to it, you would achieve your aims of weight loss and that is the major reason everybody can benefit from it.

Some people can make the best of this by taking the fast steps more and they can decide they want to eat only once in a day.

It is to be accompanied by sleeping hours and you must ensure that you take that sleep hour seriously. Ensure that you take to your full advantage.

One thing that you need to know is that irrespective of the eating window that you choose, it may not alter your caloric intake as it is going to remain the same.

Choose a window that can work for you. If you decide to extend it to the whole day, it is left for you, but you must know that whatever plan you choose, you must be consistent to that so that you can achieve the required results.

 

Why Keto Is More Effective When Combined with Intermittent Fasting

brain function keto

Most people are taking to keto and intermittent fasting because of the huge benefits associated with them.

It deals with the problem of skipping meals especially when you stick to the eight window plan or any plan you make for yourself. Research has shown that it can be more effective in solving your health challenges.

Accelerates fat loss: if you make an eating plan and stick to that plan, it is much easier to achieve your results. If you stick to the eating plan, you can achieve a significant weight loss and this is possible without counting more calories.

The important information with this method is that there would be weight loss, no matter the eating window you adopt as well as the type of food you eat.

It is possible that you can achieve 3 to 7 percent of your accumulated body weight. The important thing to note here is that you must resort to a high-performance diet, and you have to combine that with fasting.

Enhances muscle gain: one of the worries people have when they engage in fasting is that of losing muscle. This could not be the case because you can gain instead of losing muscles.

If you fast, it can improve the human growth hormone HGH and this can increase significantly. When it increases, it can enhance your muscle. The importance of this is that it can boost your physique.

When you combine the two, two things are possible.

First is that it can reduce your body fat, as well as increase your lean muscle and most importantly, it is going to enhance your bone mass. Furthermore, it is going to accelerate your recovery.

Improves skin and reduces the aging process: research has shown that HGH reduces as you increase in age. When you combine the two, you will build your muscle and lose fat as well.

Most importantly, it can enhance the skin thickness. Thus, it can become stronger and does away with wrinkles and other signs of aging.

It can slow down your aging process because it increases your cell production. Your body begins to produce new cells and this is used to replace old cells. In the process, you are going to become younger than you are.

Stem cells that come out of it are unique. Stem cells are great and it is good for your body it is going to make you much younger than your age.

Enhances your brain function: another great benefit is that it is going to enhance your brain function.

When you combine them, you would observe that it can significantly enhance your brain function and makes it more effective.

It can improve your brain memory and facilitate learning as well. When your brain run faster and it is more efficient than you have a lot to gain from the eating plan you adopt.

 

Brings about Autophagy

It cleans your cells when you combine this. Cells can shift in the internal parts. This can assist you to get rid of those dead cells in the body.

This is more useful to the brain and other parts of the body. Everybody is certainly going to benefit from this.

 

Why Intermittent Fasting Combine with Keto to Achieve Weight Loss

When you engage in a keto diet, it means that you quit consuming carbs and them replace them with fat. The time you consume less of carbs, your system would now become more efficient in burning of fat as fuel.

There are other benefits which can also facilitate your weight loss bid and here are some of them:

Reduce Cravings

Keto diet is great because it does not spike the sugar level. When it comes to the stabilization of the body, it is effective at that, and there would be no cravings for more.

Furthermore, it does away with fatigue, as well as mood swings. This is good for your health and you can achieve your results faster.

Leads to Hunger Suppression

Most importantly, it is possible that it can suppress hunger. When you reduce your consumption frequency, it becomes easier to shed your excess weight.

Fat Loss

Moreover, it is evident from the result so far that intermittent fasting and keto remain the most effective way of losing your excess weight.

Individually, the two processes can lead to fat loss. It can do that even when you do not want to control your calories.

When the two work together, they can become more effective in fat burning. It can be regarded as a fat-burning machine.

Most obese people can achieve fast weight loss with this combination. It does everything you want, and it is now certain that you can achieve them.

 

What Can You Drink on Intermittent Fasting

  • Almond milk: unsweetened.
  • Apple Cider Vinegar: it helps to regulate blood sugar, it assists if you have a fatty liver and it’s good for digestion.
  • Bone broth: you will get a lot of electrolytes and less calories.
  • Coffee: only drink one per day ideal is in the morning.
  • Lemon and lime juice: it has a lot of Vitamin C.
  • Tea: drink small amounts, because it has caffeine in it, large amounts of caffeine can stimulate insulin.
  • Water: the best is the filtered one.

 

The 25 Benefits of IF (Intermittent Fasting)

  • Anti-Aging
  • Better concentration
  • Better immune system
  • Better memory
  • Better mood
  • Better sleep
  • Decreased blood pressure
  • Detoxification
  • It fixes metabolism
  • It helps to prevent diabetes
  • It improves arteries
  • It improves digestion
  • It improves dementia
  • It improves your discipline
  • It improves your muscle
  • It increases energy
  • Inflammation will reduce
  • Less hunger
  • Mental clarity
  • No more cravings
  • Save money on grocery and cooking time
  • Smoother skin
  • Stronger
  • Your body will turn to a fat burning machine
  • Weight loss

 

10 Intermittent Fasting Mistakes

  • Extremely stressed: go for a walk to free your mind, do something good for you.
  • Trying too hard: if you’re not used to fasting, try with lower hours first, then step by step add more hours.
  • Junk food: it will kick you out of ketosis, eat clean, healthy, etc.
  • Change the fasting: don’t change your fasting if it works, you need to stay consistent.
  • Not enough fat: if you don’t eat enough fat, you’ll be always hungry.
  • Not enough vegetables: for the balance of the fat burning effect it’s wise to eat high amount of vegetables or salad they are rich in high in vitamins and minerals.
  • Sugar free sweeteners: your insulin level and your blood stream will be elevated, skip all the sugar-free sweeteners for a while. Drink something fatty.
  • High carb: you eat too much high sugar/carb meals. Drink kale shakes or eat salads instead.
  • Not enough salt: to eat and to drink salt will give you the minerals and electrolytes needed. Use unprocessed salts like Himalayan salt.
  • Wrong time of fasting: you have to experience which fasting hour works best for you.

 

Conclusion

Bringing intermittent fasting and keto together is a great way of achieving your aim of weight loss and healthy living. If you do it the right way, you can observe that you can combine them synergistically.

During the eating windows, you must focus on keto. The two dieting methods are great and when you combine them, you would achieve faster and more reliable results.

The combination of the two consumes stored fats for energy. Furthermore, they can put your body to the ketosis state.

Furthermore, they can deplete the glucose level in the body very fast. Your success depends on the eating window you choose. It depends on your eating habit as well.

How often do you eat as well as how you and how much you eat can have a substantial impact on you? You can achieve a better result when you combine that keto habit with intermittent fasting.

You can achieve perfect health again. This method is good for anybody who wants to shed excess weight and remain healthy and hearty.

The long term result of the plan is that you can achieve the same result you had wanted by keto dieting and intermittent fasting independently when you combine the two.

It is good for you when you want to achieve your aim fast and more healthily and reliably. All you need to do is to stick to the plan you have.

We really recommend trying Intermittent Fasting, the simplest way is to plan the meal ahead. It’s the easiest way to being healthier and in losing weight more efficiently.

We feel much better, more awake and much more with intermittent fasting. Especially the increased levels of energy and higher concentration during the fasting phase is a big advantage for us.

intermittent fasting feeling good

We are more productive and we can do more than we’ve ever done before. This is one of the biggest benefits of intermittent fasting for us.

Think positive and stay motivated. It is normal that withdrawal symptoms and cravings can come into effect in the beginning.

Always remember, fasting is about taking the time out for your body to recover, it helps with cleansing and burning fat.

The major plus that we’ve experienced is the tremendous amounts of mental clarity that we gain while doing so. You’ll feel like a prophet or a Buddhist monk haha! Give it a try and we promise not to say “I told you” 🙂

For any further questions/information please leave a message below.

Cheers to Healthy Living,
Anh-Tu and Sigmund
Anhtu & Sigmund

“But this kind does not go out except by prayer and fasting.” – Matthew 17:21

Sharing is Caring!

  1. Chars Lu

    You provide a step-by-step guide clearly, some good points here! Also, you offer everything that a person who is new should know. Thanks for the helpful information!

  2. Deb

    Love this post. Intermittent fasting is so under rated. I do a regular 16hr fast not for weight loss but for health. I have definitely found that I am less hungry and don’t have the sugar lows.

  3. Yenge Eric

    You have just done something most bloggers don’t do. By bringing God into the scene is taking this business to the next level. I have learned a lot from your article. Keto is fast becoming a problem with the world and people are seeing things from the angle you just mentioned.
    This article i believe will go a long way to help those who are able to get serious with life.
    Why i say so is because, with all the info out there, people are still so weak that they can’t take action on very little things that could get them back on their feet and make life better.
    But all the same, keep up the good work.
    God bless you.

    • Anh-Tu & Sigmund

      Thank you Yenge!

      We love the Keto lifstyle and the benefits that come with it. We’re taking preemptive measures against Diebetes, Strokes and whatever that may come our way. We are not doctors but we will do what works for us and will share our results to humanity.

  4. Irma

    Great post and a really great way to get started with ketosis. I have found that eating a protein heavy meal for dinner helps me eat later the next day. My goal is to only eat between noon and 6 pm and fast the rest of the time.

    I have had to stop eating artificial sweeteners because they spike my blood sugar.

    Do you recommend any supplements for the first couple of weeks? I take magnesium and use sea salt but sometimes I still get leg cramps.

    • Anh-Tu & Sigmund

      It’s never too late to start keto. The optional ketogenic nutrition is 70-75% fat, 20-25% protein and 5-10% carb.

      There are natural sweetener like Stevia, Monk fruit, Erythritol or Xylitol that won’t raise your blood sugar or insulin levels, but to leave out the sweeteners are still a better option.

      Here are some of the supplements for keto:
      Calcium, Magnesium, Potassium, Sodium, Omega 3, Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin D, etc.

      Check out our link below, it shows how you can avoid the keto side effects with the right food including cramps, which also works for us.
      https://carblyliving.com/side-effects-of-keto-diet/

  5. Delimar

    I love this post. A healthy lifestyle is what me and my boyfriend we started to do. Connect more with God and have a healthy lifestyle even our kids need to eat right. Thanks for sharing this post it’s really helpful looking forward on reading more. Keep up the good work.

    Sincerely,
    Delimar

  6. Mallory

    Have been on keto for awhile now, and the benefits from it are absolutely amazing. Have been looking in to intermittent fasting, and this laid it out in such an easy way to understand. Thanks for the information!

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