You see, losing weight at fast paces sounds like the perfect combo …
But doing both at the same time isn’t quite a good or healthy thing.
It’s hard to dip into diet culture nowadays without hearing about the Keto Diet or some versions of intermittent fasting. And that’s because many people decide to stick to these types of eating patterns.
More than that, celebrities like Gwyneth Paltrow and Halle Berry follow both Keto Diet and intermittent fasting to keep them in shape.
But the real question is …
Is it really effective to combine the Keto Diet with intermittent fasting?
Or, even more, is it healthy to follow the Keto Diet and do intermittent fasting at the same time?
Well, in this article you will find your answer to the above questions. And you will discover how to do intermittent fasting on Keto and see a full Keto intermittent fasting plan.
What Is Keto Diet?
So you know, the ketogenic diet is a macronutrient-restrictive eating pattern where most of your calories come from fat. And allows you to eat protein and carbs just in small amounts.
Sadly, you have to say goodbye to pasta, pizza, most fruits, and candy …
And say hello to eggs, avocados, and steak.
You see, the Keto Diet helps your body enter into ketosis, making it use fat for energy instead of carbs. When your body is out of carbs to sustain your daily activity, the liver breaks down fat into ketones, which your body uses as energy.
Practically, when this happens — you just “went Keto”.
The Keto Diet has many health benefits.
Mostly, people decide to stick to this diet for weight loss. But it can also be good to improve your brain function and reduce blood sugar levels. Thankfully, if you suffer from obesity or diabetes, Keto Diet can be a strong option for you to consider.
However, sticking to this high-fat, low-carb type of diet can be very challenging. And that’s because you may not be used to fashion your plate around fat.
You see, when you stick to a Keto Diet, you usually eat around 25 grams of carbohydrates a day, mostly coming from non-starchy vegetables like broccoli or lettuce.
Related: Keto Diet Tips: How Many Carbs Can You Eat On Keto Diet?
Intermittent Fasting For Weight Loss: What Is Intermittent Fasting?
Firstly, you need to know that intermittent fasting is not a diet. It’s just an eating pattern. Eating pattern formed around specific feeding and fasting periods.
One of the most popular forms of intermittent fasting for weight loss is the 16:8 split.
If you decide to follow the 16:8 split, you will fast for sixteen hours and only eat during an eight-hour window. So, no more food for you after 8 p.m.
However, you can stick to the 18:6 split or fast 24 hours every other day.
Thankfully, like Keto, intermittent fasting has many benefits. Luckily, intermitted fasting for weight loss can be your best tool if you want to achieve your body goals. More than that, you can use it to control blood sugar levels and achieve more clarity.
Well, when you’re fasting, your body doesn’t release insulin to break down sugar but turns fats into ketones instead. Even more, if you’re binging through your feeding window, you’re naturally consuming fewer calories without having to track it.
If you want to give your digestive system a chance to reset, intermittent fasting can also be helpful.
Intermittent Fasting On Keto: Benefits Of Doing Both Keto And Intermittent Fasting
More weight loss, fewer hunger pangs, and more energy.
These are the three significant benefits of doing intermittent fasting on Keto. And that’s because the combination of these two maximizes the time you stay in ketosis.
The best way is first to start the Keto Diet, and then introduce the intermittent fasting as an eating pattern. By doing so, you won’t be hungry anymore, and you will lose weight efficiently.
Remember, you always have to eat smart, not hard!
Even if combining Keto and intermittent fasting might boost results, these styles may not be for you. You always have to test on yourself to see how they work.
Intermittent Fasting For Weight Loss: Keto Intermittent Fasting Plan
Let’s start with breakfast …
Breakfast – Ketoproof Coffee
Oil, fat, and coffee to keep you fueled for the day?
Yep, that’s the Ketoproof coffee!
Why drink Ketoproof coffee?
Firstly, it gets your metabolism off to a great start by giving you a hunger-suppressing energy boost. And it does it without having you consume as many calories as you would for a regular breakfast.
The medium-chain triglycerides and caffeine increase your ketone levels, and the fats will keep you satiated while giving you the energy you need to win your morning. You can’t go wrong with the Ketoproof coffee!
Always keep in mind that you’re loading up with fats here. And may light up the idea that Ketoproof coffee can break your fast. However, as long as the only calories you’re getting are from fat, you’ll reap most of the benefits of intermittent fasting.
So, if you want to do an a-la-carte fast, then you shouldn’t eat any calories at all during the fasting window. In other words, you should drink black coffee instead of Ketoproof coffee. But there isn’t a significant difference between the two, so you can do whatever works best for you.
So you know, in the third week of this meal plan, you will keep fats away from your coffee. And if you’d instead ease into a more prolonged fasting window over the next few weeks, then just stick following the plan as it is.
In both cases, you won’t eat any protein in the morning. So you should keep this in mind as you plan your dinner to make sure you get your daily intake of protein.
Lunch – Water, Tea, And Black Coffee
As long as it doesn’t have fats, protein, and carbs in it — it doesn’t matter what you drink.
So, drinking caffeinated beverages is fine. But keep in mind that too much caffeine interferes with your sleep quality, which can affect your health, leading to problems at your dieting progress.
If you want to choose one of the best caffeine sources, I highly suggest matcha green tea (read here our full article).
As a guideline, while I’m intermittent fasting, I usually drink just over a gallon of water a day (4 liters), mostly in between my “breakfast” and my eating window.
You see, as your kidneys get used to processing the water, and your bladder gets used to increase its volume and increase the amount of intake water — you won’t have to visit the bathroom that much.
Drinking lots of water can be hard at first …
I know it because it was the same for me. But you will get used to it, and you will feel excellent and healthy after you’ll introduce this pattern. More than that, it helps you adapt to Keto easier and more enjoyable.
Dinner – Follow The Meal Plan Below
Now is the time to get your daily protein.
And you should stick to lean meat like chicken, fish or turkey. Chicken is great because it’s high in protein and pretty low in fats.
If you want to bump up the number of calories, you can add cheese, butter, dressings, and oils.
So, you might ask yourself …
Where are the fats in the diet?
Well, you can get fats from other sources. Thankfully, fats are easy to add in, but protein is not that easy.
You can get fats from plenty of side items, sauces, dressings, and even straight from the spoon (peanut butter). If you need more fats, just add more cheese, a knob of butter, or make a side salad and dress it with a high-fat dressing and olive oil.
Related: 14 Best Foods For Weight Loss: What Foods To Eat To Lose Weight?
Snacks – No Snacks!
Unfortunately, snacking is bad for you when you stick to intermittent fasting and Keto. And that’s because you want to stay in a fasting state until the beginning of your eating window. Sadly, when you snack, you interrupt this process.
However, you can snack on some nuts if you are really, really hungry. But you know the consequences.
Keto Intermittent Fasting Meal Plan
So, let’s dive into the meal plan.
In this Keto intermittent fasting meal plan, you have all the meals for weeks 1 and 2. Since most people enjoy the types of food that I picked, I’m sure that you’ll enjoy it too (some of them are my favorites).
More than that, if you have a busy schedule, you can make this food on the weekend, put it into tupperware containers and stack them in the freezer.
So you can stick to the Keto Diet properly, you should always eat your food and have diversity. Because if you don’t have variety, you get bored and your cravings start to kick in. And both you and I don’t want that!
Related: Keto Cravings: How To Stop Carb Cravings?
Thankfully, you have lots of different foods in the meal plan that I made you.
So you know, this meal plan is a general one, not intended for exact use. Sadly, you need to do some work by calculating the number of calories and overall macros (fat, protein, and carbs) daily.
But don’t get scared …
Because once you do it three or four times, you’ll see that it’s quite easy to count them.
Every day for the first two weeks, you’ll drink Ketoproof Coffee for breakfast. By doing so, you’ll get a significant amount of your fat needs, since the Ketoproof Coffee has roughly 500-600 calories.
It tastes fantastic and you can store the leftovers in an airtight container in the fridge.
You can pick your side salad or side-dish of your favorite low-carb vegetables (stick to leafy greens if possible).
If you’re still hungry after this meal, you can add in a serving of your favorite low-carb vegetable.
Mhmmm… This one’s my favorite!
And I’m sure you’ll like it too.
Extra tip: Serve it with a side of Cauliflower Fried Rice.
Again, you can serve it a side salad or low-carb vegetables.
So, you’re done with the first week …
What should you eat in the second one?
Well, the exact same things, but you can rotate them, of course.
Keto Intermittent Fasting Meal Plan: Weeks 3 And 4 Adjustments
In the first two weeks, you had your time to adapt to a pseudo type of fasting. And after them, you’ll be more aggressive with the fasting windows.
What does that mean?
It means you’ll turn into a 21/3 (21 hours of fasting, and 3 of eating) or an 18/6 (18 hours of fasting, and 6 hours of eating) fasting protocol.
Of course, you won’t eat for 3 or 6 hours nonstop, but that’s your “window” of opportunity to get all your daily calories in. So, if you don’t usually eat lots of food in one sitting, then you should choose the 6-hour window.
Let’s see how the Keto intermittent fasting meal plan for weeks 3 and 4 looks like …
No more Ketoproof Coffee for breakfast, since you only eat one meal per day. Instead of having your Ketoproof Coffee, you’ll drink a black coffee (or tea) with nothing else added. And that’s because you can’t eat any calories, so you don’t interrupt the fasting period.
Related: Breakfast For Weight Loss: Why Is Breakfast Important?
You’ll serve lunch the same way as before: tea, coffee, water, or whatever zero macros drink you want. You need to stay hydrated!
And remember — No Snacking!
You need to be more strict now since your metabolism starts getting used to your fasting schedule. That’s why you need to avoid snacking at all costs and create a fasting environment for your body. In this way, you will reap the most benefits out of your fast.
So, it’s almost dinner time …
What should you eat?
Well, you have a few choices. You can break down your meals into dinner and dessert. At least that’s what I usually do.
You see, sometimes when you eat too much protein and fats, you just can’t force yourself to eat more. But, as you know, you must hit your daily macros. Otherwise, your body won’t function properly and you can’t stay healthy.
And here’s where Keto desserts kick in …
Thankfully, eating sweets (guilt-free, of course) makes it easier for you to achieve your daily macros.
So, if you choose to take the dinner and dessert route, always keep your macros in mind. Make sure you pick high-fats sweets if your dinner is high in protein. Or pick high-protein sweets if your dinner is high in fats.
Remember, always keep your macros in mind!
What about the meal plan?
Well, it’s the same as last week. But this time you have to eat more. You should keep your meals exactly the same, and add some Keto-friendly desserts to make it up for not drinking your Ketoproof Coffee.
Related: 28-Day Keto Challenge Review: Does It Have The Best Keto Desserts Recipes?
If you need more fats, you can always add oils, dressings, cheese, butter, or any other healthy fat-rich ingredient.
If you’d like to discover some tasty Keto dessert recipes, I highly recommend the 28-Day Keto Challenge cookbook by Keto Resource (read here our full product review).
Keto Shopping List For The Meal Plan
This shopping list is for your first two weeks of the meal plan. And by getting these ingredients, you’ll have food for two full weeks and some leftovers too.
The food list bases on the above meal plan, but depending on your needed calories, you’ll need to make more or less food.
Thankfully, most recipes are pretty savable, and you can freeze leftovers to use them the following week for when you turn the fasting into a more intense approach.
Luckily, you can refrigerate them for a couple of days and eat them later in the week.
- 3 lb. Ground Beef
- 5 Chorizo Sausages
- 2 Italian Sausages
- 2 lbs. Boneless and Skinless Chicken Thighs
- 2 lbs. Boneless and Skinless Chicken Breasts
- 12 Slices Bacon
- 22 Large Eggs
- 15 Tbsp. Heavy Cream
- 2 Tbsp. Sour Cream
- 3 Tbsp. Olive Oil
- 15 Tbsp. Organic Coconut Oil
- 18 Tbsp. Grass-Fed Unsalted Butter
- 2 Tbsp. Sesame Oil
- 2 Cups Shredded Whole Milk Mozzarella Cheese
- 4 Cups Cheddar Cheese
- 4 Ounces Cream Cheese
- 6 Tbsp. Parmesan Cheese
- 1/2 Cup Full-Fat Ricotta
- 1 Medium Green Pepper
- 1 Medium Onion
- 1 Head Cauliflower
- 10 Ounces Frozen Spinach
- 2 Cups Tomato Sauce
- 2 Small Scallions
- 2 Stalks (12 g) of Green Onion
- 2 Stalks of Celery
- 4-6 Servings of Your Favorite Low-Carb Vegetable(s)
- 1/2 Cup Almond Flour
- 1/2 Cup Erythritol
- 1/2 Cup Rice Vinegar
- 14 Cups Coffee
- 1 Bag of Pork Rinds
- 4 Tbsp. Sugar-Free Ketchup
- 6 Tbsp. Frank’s Red Hot Original
- 2 Tbsp. Soy Sauce
- 1 Tbsp. Fish Sauce
- 3 Tbsp. Kosher Salt
- 5 tsp. Garlic Powder
- 2 tsp. Chili Powder
- 2 tsp. Cumin
- 1 tsp. Ginger
- 2 tsp. Dried Oregano
- ½ tsp. Black Pepper
You can always spice things up with your food by adding cayenne pepper, more salt, or paprika.
Keep in mind that these are solely for the single dishes you’ll be having. Besides these, you’ll need to make sides too (such as cheese-sauced broccoli or a side salad).
You can choose the vegetables that you like, and always consider what keto sauces, condiments, or dressings you can pick to make the veggies taste better.
If you want to discover more about intermittent fasting on Keto, or you need a more detailed Keto intermittent fasting plan, I highly recommend the 28-Day Keto Challenge.
In this cookbook, you’ll learn everything you need to know about the Keto Diet, intermittent fasting, and healthy meal plans.
Read here our full review of this product and decide whether you should buy it or not.