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Intentionally Bare Blog

Keto & Intermittent Fasting for Maximum Weight Loss

Keto and intermittent fasting are both very effective weight loss strategies on their own, but combining them can SUPER CHARGE weight loss and might help improve health conditions (especially those that involve inflammation and blood sugar control).  *Always consult your health practitioner before embarking on any new eating/diet strategy.

  1. Follow the keto diet: Follow this diet for 4 – 6 weeks before starting intermittent fasting.  A ketogenic diet is a low-carbohydrate, high-fat diet that puts your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, you'll need to consume a diet that is high in healthy fats, moderate in protein, and low in carbohydrates.  If you’re new to this or want more information, look in Guide 2 of my Intentionally Bare Keto Support Group, where I have a lot of info and an easy start guide.
  2. Start intermittent fasting: When your hunger has pretty much disappeared, you feel more energy and your blood sugar has balanced (usually 4 – 6 weeks eating a ketogenic diet), introduce intermittent fasting.  Intermittent fasting involves restricting your eating window to a specific period each day or week.  The most common methods of intermittent fasting include 16:8 (16 hours fasting, 8 hour eating window), 20:4 (20 hours fasting, 4 hour eating window) and OMAD (one meal a day).
  3. Combine keto and intermittent fasting: Combining keto and intermittent fasting can enhance weight loss by increasing fat burning and reducing insulin levels. For example, you could follow a keto diet during your eating window and fast during the remainder of the day or week.
  4. Monitor your progress: Keep track of your weight loss progress, measurements, and overall health to ensure that you're on track. Adjust this system of keto and fasting to work with your lifestyle. 

For example, I generally do 16:8 most days, but like to throw in an OMAD when I have a social event or dinner out.  Make this system work for you and not the other way around.  If you think of this like a ‘diet’ it will feel like a ‘diet’... what we strive for is a lifestyle.  The happiness factor cannot be overstated 😊

👉 Do you combine keto and intermittent fasting?  Do you find you have better results when you do both?  👇