Struggling with stubborn weight, energy crashes, or constant cravings? You’re not alone. Many diets promise results but leave you feeling deprived, frustrated, or stuck in an endless cycle of yo-yo dieting. But what if there was a science-backed strategy that not only helped you lose weight but also retrained your metabolism, eliminated cravings, and gave you lasting energy?
In this article, we explore how combining intermittent fasting (IF) with a ketogenic (keto) diet creates a powerful, sustainable approach to weight loss and overall health. By working with your body’s natural fat-burning mechanisms—rather than against them—this method helps optimize metabolism, regulate hunger hormones, and improve mental clarity. More than just a short-term fix, keto and IF together provide a long-term solution for fat loss, stable energy, and better well-being.
Ready to transform your health? Let’s break down how to implement these strategies safely and effectively—so you can start seeing real, lasting results.
Understanding Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting, allowing your body to transition into a fat-burning mode. During fasting periods, your body depletes its glycogen stores and shifts to burning fat for energy, a process known as ketosis.
Additionally, fasting triggers autophagy, a natural process where the body breaks down and removes damaged cells, promoting cellular repair and regeneration. Autophagy typically begins after 12 to 16 hours of fasting, making it an important reason to extend fasting periods for optimal health benefits.
Both ketosis and autophagy play key roles in improving metabolic health, reducing inflammation, and enhancing the body's ability to repair itself.
There are different approaches to intermittent fasting, such as the 16/8 method, where you fast for 16 hours and eat within an 8-hour window or you can start with a shorter fasting period, like 12 hours and gradually extend it as your body becomes accustomed to fasting. Another option is the OMAD (One Meal a Day) method, where you fast for 23 hours and consume one large meal during a single eating window. These methods help promote ketosis and autophagy, supporting fat loss and overall health.
What Is the Keto Diet?
The keto diet is a low-carbohydrate, high-fat diet designed to induce ketosis. On this diet, you avoid sugars, grains, and starchy foods. By drastically reducing carbohydrate intake and increasing healthy fats, the body switches from using glucose as its primary fuel to burning fat. The standard carbohydrate recommendation for a keto diet is typically under 50 grams of total carbs per day, though stricter versions may aim for 20-30 grams of total carbs per day for deeper ketosis.
Why Combine Intermittent Fasting and Keto?
Combining intermittent fasting with the keto diet is highly effective because both methods encourage the body to enter ketosis.
This combination accelerates fat loss by extending the ketosis period initiated by the keto diet, helping to burn fat more efficiently. It also reduces hunger, as high-fat meals promote satiety, making fasting periods easier to manage. The pairing can enhance metabolic health by improving insulin sensitivity and lowering blood sugar levels.
Moreover, it simplifies meal planning, as fewer meals are required, streamlining food preparation and reducing the overall effort needed for daily meals. Together, intermittent fasting and keto work synergistically to support weight loss and improve overall health.
Getting Started
Ease Into It
To implement intermittent fasting and keto effectively, it’s important for many to ease into the process. Begin by adapting to the keto diet for 1-2 weeks before introducing fasting, which will help your body adjust to burning fat for fuel. Once you're comfortable with the keto diet, choose a fasting schedule, starting with the 16/8 method, and gradually extend your fasting periods as your body becomes accustomed to the change.
It's crucial to plan your meals carefully, focusing on nutrient-dense, keto-friendly foods to meet your dietary needs.
Water/Hydration
Staying hydrated is key, so be sure to drink plenty of pure water and consider adding electrolytes to prevent dehydration. A general rule of thumb for water intake based on weight is: Half your body weight (in pounds) in ounces of water per day (Example: A 150-pound person would aim for 75 ounces of water daily).
Monitoring Your Progress
Finally, monitor your progress and make adjustments as needed to ensure you're on the right path. It’s recommended to periodically check your lab work, including cholesterol, blood sugar, and liver function, to ensure the diet and fasting regimen are supporting your overall health and making adjustments as necessary.
For those on a carnivore diet, it’s important to gauge kidney health with a GFR (glomerular filtration rate) test and cystatin C, as serum creatinine levels may increase on this type of diet and are not an accurate indicator of kidney function. These tests provide a more accurate assessment of kidney health in individuals following a high-protein, carnivore diet.
Exploring the Carnivore Diet
The carnivore diet eliminates all plant-based foods, focusing solely on animal products like meat, fish, eggs, and some dairy. Similar to keto, it minimizes carbohydrates and can enhance ketosis.
—Benefits of the Carnivore Diet:
Simplicity: No need to count carbs or calories.
Enhanced Ketosis: Cutting out all carbs ensures sustained ketosis.
Reduced Inflammation: Many report improved digestion and joint health due to eliminating plant-based irritants.
—The Cholesterol Myth
It’s common for cholesterol levels to rise on a carnivore diet, which often leads to concern based on conventional medical advice. However, emerging research challenges the long-held belief that higher cholesterol automatically increases heart disease risk.
Several studies now suggest that low cholesterol—especially low LDL levels—may actually increase the risk of certain health conditions, including heart disease and stroke.
A 2020 study in BMJ Open found that very low cholesterol levels (<160 mg/dL) were linked to higher mortality rates from heart disease, cancer, and other causes.
A 2016 systematic review of nearly 70,000 older adults found that higher LDL cholesterol was associated with lower mortality, raising questions about whether aggressively lowering LDL is beneficial.
Research in Neurology found that LDL levels below 70 mg/dL doubled the risk of hemorrhagic stroke, suggesting that excessively low cholesterol may be harmful.
Experts like Dr. Paul Saladino, Dr. Shawn Baker, and Dr. Eric Berg, as well as the authors of The Great Cholesterol Myth, argue that cholesterol itself isn’t the problem—the real culprits are inflammation, oxidized LDL, insulin resistance, and metabolic dysfunction.
Many people on carnivore and ketogenic diets see an increase in LDL cholesterol but remain in excellent metabolic health with low inflammation and stable blood sugar. If you’re concerned about cholesterol, working with a practitioner who understands the latest research is crucial, rather than relying on outdated guidelines that demonize cholesterol without considering the bigger picture.
Autophagy: A Key Benefit of Fasting and Low-Carb Diets
Autophagy is the body’s natural process of cellular renewal, breaking down damaged components for recycling. This process promotes longevity, reduces inflammation, and enhances brain health.
Triggers of Autophagy:
Fasting: Extended periods without food initiate autophagy.
Ketosis: A keto or carnivore diet supports autophagy by reducing glucose availability.
Exercise: High-intensity or endurance training stimulates autophagy.
Overcoming Challenges
Keto Flu: Temporary fatigue and headaches may occur as your body adapts (usually 2-7 days). Here are some common strategies to manage keto flu:
Increase Electrolyte Intake: The body loses more sodium, potassium, and magnesium on a keto diet. Supplementing with electrolytes can help alleviate symptoms like headaches, fatigue, and muscle cramps. You can use an electrolyte supplement or consume foods rich in these minerals, such as avocados, leafy greens, and bone broth.
Stay Hydrated: Dehydration can worsen keto flu symptoms. Drinking plenty of water throughout the day helps maintain hydration and supports the body in adapting to the new metabolic state.
Gradually Transition into Keto: Instead of jumping straight into a very low-carb diet, consider gradually reducing your carb intake to allow your body to adapt more smoothly, which may minimize the severity of keto flu symptoms.
Rest: Allow your body time to adjust. If possible, take it easy during the first few days of transitioning to keto, as fatigue can be a common symptom.
Increase Salt Intake: Since keto reduces insulin levels and causes the kidneys to excrete more sodium, adding extra salt to your food can help alleviate symptoms like dizziness and headaches.
Drink Bone Broth: Bone broth is rich in sodium and magnesium, which helps to replenish electrolytes. It can also support digestion and help prevent dehydration.
Hunger: Increase healthy fats to stay more full and understand there are great benefits to hunger. Read more here: The Benefits of Feeling Hunger: How It Signals the Body and Promotes Health.
Social Situations: Plan meals ahead or bring keto-friendly options.
Oxalate Dumping: As your body adapts to a ketogenic or low-carb lifestyle, it may begin to release stored oxalates, a compound found in certain foods like spinach, almonds, and chocolate. This process, known as "oxalate dumping," can cause symptoms such as headaches, joint pain, fatigue, and digestive discomfort. To learn more about oxalate dumping and how to prevent it, check out this recent article I wrote: Toxic Superfoods: Understanding Oxalates in Plant-Based Foods, Oxalate Dumping, and More.
Benefits Beyond Weight Loss
Combining intermittent fasting with a keto or carnivore diet offers more than weight loss:
Improved Mental Clarity: Ketones provide efficient brain fuel.
Reduced Inflammation: Both approaches lower inflammatory markers.
Enhanced Longevity: Autophagy supports cellular repair and anti-aging.
Healing Insulin Resistance: By significantly reducing carbohydrate intake, the body’s need for insulin decreases, allowing insulin levels to stabilize. Over time, this can help improve the body’s ability to use insulin more efficiently, which is key in addressing insulin resistance.
Who Should Avoid This Approach?
While highly effective, this strategy isn’t for everyone. Do your own research, and consider consulting a healthcare provider that understands the science behind these approaches before starting. It’s important to note that not all doctors and health practitioners are familiar with or supportive of intermittent fasting, keto and carnivore diets. Many are under-prepared to give nutritional advice, as nutrition is not a primary focus (if at all) in most allopathic medical training.
Why Work with a Keto Diet Coach for Intermittent Fasting Success?
Combining intermittent fasting and the keto diet can be a game-changer for weight loss and overall health, but the transition isn’t always easy. Many people struggle with carb cravings, electrolyte imbalances, and meal planning—especially in the early stages. This is where working with a keto diet coach can make all the difference.
A keto diet coach provides personalized guidance tailored to your unique needs, helping you navigate challenges, fine-tune your macros, and ensure you're staying on track. Whether you're looking to accelerate fat loss, improve metabolic health, or break free from emotional eating patterns, having expert support can lead to greater success and long-term sustainability.
Final Thoughts
On a personal note, I lost 45 pounds and healed from insulin resistance by combining a keto diet with intermittent fasting. This approach not only helped me shed the weight but also transformed my energy levels and overall health. After struggling with chronic pain and fatigue for 20 years, I now experience freedom from both. Additionally, my cravings have disappeared, making it easier to maintain healthy eating habits without feeling deprived.
Research suggests that forming a new habit typically takes anywhere from 21 to 66 days, depending on the individual and the complexity of the habit. However, if emotional eating is a factor, the process can take longer.
Breaking the cycle of using food for comfort requires addressing the underlying triggers, developing new coping strategies, and staying consistent even when faced with stress or cravings. Patience, self-awareness, and support are key to making these changes sustainable.
With the right guidance and a mindful approach, intermittent fasting and a ketogenic diet can lead to sustainable weight loss, improved well-being, and greater vitality. Listen to your body, make adjustments as needed, and embrace this journey toward better health.
Keto-Friendly Foods
These foods are low in carbs, rich in healthy fats and proteins, and are staples in a ketogenic diet.
Proteins:
Meat (beef, pork, lamb, etc.)
Poultry (chicken, turkey, duck)
Fish (salmon, sardines, mackerel, trout)
Shellfish (shrimp, crab, lobster)
Eggs (preferably free-range or organic)
Fats:
Avocados
Olive oil
Coconut oil
MCT oil
Butter and ghee
Heavy cream
Low-Carb Vegetables:
Leafy greens (spinach, kale, arugula, lettuce)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Zucchini
Asparagus
Bell peppers (in moderation)
Mushrooms
Cucumbers
Cheese:
Cheddar
Mozzarella
Parmesan
Goat cheese
Cream cheese
Brie
Nuts and Seeds:
Almonds
Walnuts
Macadamia nuts
Pecans
Chia seeds
Flaxseeds
Pumpkin seeds
Berries (in moderation):
Strawberries
Blueberries
Raspberries
Blackberries
Low-Carb Sweeteners:
Stevia
Erythritol
Monk fruit
Beverages:
Coffee (black or with heavy cream)
Tea (unsweetened)
Sparkling water
Bone broth
Other:
Sugar-free condiments (mustard, mayonnaise, etc.)
If you're ready to take control of your health and transform your life, I’m here to help. At Sacred Awaken, I offer personalized health and life coaching designed to support you in reaching your wellness goals—whether it’s sustainable weight loss, better energy, or breaking free from unhealthy habits.
With my background as a master's prepared registered nurse and my intuitive approach to coaching, I provide guidance that addresses not just nutrition but also the mindset and emotional patterns that impact your success.
Through one-on-one coaching sessions and ongoing support, I’ll help you build the confidence, knowledge, and strategies you need to create lasting change.
I offer both individual sessions as well as 6-session and 12-session coaching plans, so you can choose the level of support that works best for you. If you're ready to invest in your health and take the next step, book a free consultation today—let’s unlock your full potential together!
Learn more and schedule a consultation:
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet or health routine.
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