Combining Keto and Intermittent Fasting: The Ultimate Guide for Better Fat Loss & Health

Introduction

You may have heard of intermittent fasting (IF) whilst following the ketogenic (keto) diet. Both are powerful effects on their own, but when combined together, they take fat loss, metabolic health and mental focus to another level. From someone who has been living the keto lifestyle for a few years, I decided to dive into how adding IF could optimise my results- I can tell you, it’s a massive game changer!

I want to walk you through how keto and IF work together, the key benefits and how you can start with the powerful combination in the blog. Let’s dive in!

Why Combine Keto and Intermittent Fasting?

The powerful combination of keto and IF is trending for a reason. They both work by shifting your body away from burning carbs and instead burning fat. Keto puts your body in a state of ketosis, where your body turns to burning fat for fuel rather than fat. IF extends the time your body spends in that fat-burning mode by lengthening the period without eating. You can start to see a connection that combining keto and IF is a super combination. Let’s take a deeper look.

Why combining the two can be so effective:

1. Increased Fat Burning: Keto and If together enhance the rate of fat burning. If you have been on keto you are already in a state of ketosis, where you body is using fat as its main energy source. Adding fasting to your keto diet, helps deplete glycogen stores faster, forcing your body to rely on fat even more. 

2. Mental Focus Increased: During ketosis, your body produces ketones which are a fantastic source of energy for the brain. When you add fasting, those ketone rise, giving you that boost in mental focus and clarity.

3. Metabolic Health Improved: Keto and If together improve insulin sensitivity, helping your body regulate blood sugar more efficiently. Great if you’re trying to stop the risk of insulin resistance or type 2 diabetes. Always speak from a health professional for any medical advice!

4. Hunger is Reduced: That may seem surprising, but when you both in ketosis and IF, you may feel less hungry. Both approaches help regulate hunger hormones like ghrelin, making it easier to stick to your eating windows without constant cravings.

Now that we have discovered the benefits of keto and IF, how do you combine them together?

It might seem intimidating starting keto and IF, but it honestly is much simpler than you think. The one suggested key is to ease yourself into fasting once your body is ketosis from keto.

The KetoKeto Box Combo

Our bars are made to help curb cravings and keep you fuller for longer. With only 3g of net carbs per bar, they’re the perfect Keto snack for anytime during the day.

Save more when you buy more, by taking advantage of our Box Combo deal. Pick your favourite flavours or try a new flavour for a change.

Shop Now

1. Start with Keto First

If you’re new to keto, give your body time to adjust to burning fat for fuel before fasting. This typically takes 2-4 weeks, and during this time, focus on eating high-fat, low-carb meals that help you enter ketosis.

2. Ease Into Fasting

Once your body is fat-adapted, start with a simple intermittent fasting schedule, like the 16:8 method (fast for 16 hours, eat during an 8-hour window). Most people find it easiest to skip breakfast and eat their first meal around noon, but you can adjust this to fit your lifestyle.

3. Stay Hydrated and Focus on Electrolytes

Fasting doesn’t mean you can’t drink. Stay hydrated with water, tea, or black coffee, and make sure you’re replenishing electrolytes—especially sodium, magnesium, and potassium—because you’ll lose more of these on both keto and during fasting. I use fresh lemon juice and salt- cheap and easy!

4. Listen to Your Body

If you’re feeling sluggish or extremely hungry when you start fasting, don’t force it. Your body may need more time to adjust to this way of eating. Slowly increase your fasting window as you feel more comfortable.

5. Seek medical advice

We believe that it’s important to seek professional advice, before you start any new diet and if it’s right for you, like mentioned before, listen to your body.

The Benefits of Combining Keto and Intermittent Fasting

Here are some of the key benefits I’ve personally experienced after combining keto with intermittent fasting:

• Faster Fat Loss: Within weeks, I noticed a significant drop in body fat, especially around my waist and legs. The combination of keto and fasting seemed to accelerate the fat-burning process, making my gym workouts more effective.
• Sustained Energy: I used to get extremely tired in the afternoon, but once I started fasting, those dips disappeared. My energy levels were more consistent throughout the day, even during longer fasting periods.
• Sharper Focus: One of the most surprising benefits was the mental clarity. Fasting elevated my ketone levels, giving my brain a more stable source of energy. Tasks that required focus and creativity became easier to handle.
• No More Snacking: Snacking is my weakness! I used to be a constant snacker, but the combination of keto and fasting naturally reduced my cravings. I felt full for longer periods, and my relationship with food became more about nourishment than mindless eating.

Common Mistakes to Avoid

Whilst we have stated some fantastic benefits with keto and IF, but we have some common mistakes that you do need to look out for:

• Not Eating Enough: You’re combining keto and IF, and seeing great results, but be aware you may feel that eating less is beneficial. Being too restrictive will slow your metabolism. So, it’s vital that you are consuming enough calories during your eating window!       
• Overeating During Your Eating Window: On the flip side, don’t use your eating window as an excuse to binge. Focus on nutrient-dense, keto-friendly meals that keep you in ketosis. May I suggest KetoKeto Bars, fantastic to hit that crave for something sweet like a Cherry Bakewell.
• Ignoring Electrolytes: Fasting and keto both increase the need for electrolytes, so make sure you’re replenishing sodium, magnesium, and potassium to avoid fatigue and cramps. I use lemon and salt, cheap and effective!

Here’s a simple meal plan to help you combine keto with intermittent fasting:

Combining keto and intermittent fasting has been a transformative experience for me, and it’s no wonder this combination is gaining so much traction. Whether you’re looking to lose weight faster, boost your energy levels, or improve your mental focus, keto and intermittent fasting can help you reach your health goals more effectively.

If you’re new to this approach, take it slow, listen to your body, and enjoy the process. The results will speak for themselves. 

Seek medical advice before starting a new diet!