Intermittent Fasting On The Ketogenic Diet

author avatar Dr. Eric Berg 08/30/2023

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Today, I’m going to talk about intermittent fasting on keto and why it’s essential to follow this eating schedule for more effective weight loss.

RELATED: A Beginner's Overview to Keto and Intermittent Fasting

In this article:

  1. The Effectiveness of a Ketogenic Diet
  2. Intermittent Fasting Acting as a Support to a Dieter’s Weight Loss Journey
  3. The Stages of the Ketogenic Diet

Intermittent Fasting on a Keto Diet Explained


The Effectiveness of a Ketogenic Diet

The average adult eats three meals per day, with numerous snacks being taken in between breakfast, lunch, and dinner. This is not the most effective way to go about losing weight, regardless of what healthy foods compose your meals. The ketogenic or high-fat diet will essentially turn everything you thought you knew about nourishing your body completely upside-down. Many keto dieters are able to lose weight and improve their overall health by reducing their meals to one to two meals per day.

Of course, you’re not going to jump right down to one meal a day as soon as you start your ketogenic diet. A period of adaptation is necessary to get your body accustomed to fueling itself differently than it did when you ate more often and had an increased carb intake. 


Intermittent Fasting Acting as a Support to a Dieter’s Weight Loss Journey

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An intermittent fasting meal plan, known simply as “IF” on many keto forums, assists dieters in getting (and staying) on the right track toward weight loss and healthfulness.

Starvation isn’t the goal of intermittent fasting on keto, but it’s probably a little jarring to hear you won’t be eating nearly as often as you’re used to. Grazing all day long is such a common dietary practice we often don’t think about what it is doing to our bodies. In truth, frequent snacking and mealtimes increase the presence of Fat Storing Hormone and glucose levels inside the human body, which can negatively affect long-term health. Both of these naturally-occurring compounds add difficulty to the fat loss or weight loss and can break your dietary restriction.

Glucose Definition: A type of sugar the body obtains from the foods people eat and is used for energy.  

Whenever we eat anything, particularly foods high in carbohydrates, Fat Storing Hormone, a growth hormone, is produced. By eating less often and following fasting methods, we encourage less Fat Storing Hormone to be produced, and your body starts to use stored fat for energy. This is how intermittent fasting works. That’s why, on the ketogenic diet, the aim is not only to eat less frequently but to also eat healthier, more satiating meals that will stave off the effects of hunger for longer periods to effectively burn fat. This approach to eating is what we call intermittent fasting for weight loss. The effects of fasting can help you achieve your body goals.  

RELATED: Intermittent Fasting Basics for Beginners


The Stages of the Ketogenic Diet

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There are three stages of keto:

Over the course of these three stages, intermittent fasting on keto is often considered a necessary approach to achieving your goal of healthy living in ketosis. “IF” refers to the periods of time between meals, which can be longer or shorter depending on the stage of the keto meal plan you’re in as well as any other medical concerns that might affect how long you can safely fast.

During the first stage of the ketogenic diet, the intermittent fasting schedule shouldn’t be treated very strictly. This is due to the fact that the body is not yet accustomed to long periods of abstinence from food. As you work toward entering a state of ketosis, you should eat only three meals per day with no snacks in between. This means improving the quality of your meals in a way that includes dietary choices that make you feel satiated for longer periods.

As you head toward stage 2, keto-adaptation, you might experience feelings of hunger, headaches or brain fog, and fatigue. This is common and to be expected. The addition of sea salt, potassium, and lemon juice can combat all of these unpleasant side effects, which only exist on a temporary basis as your body adjusts to its new ketogenic state. Taking MCT oil while fasting which will not break a fast will also help give your brain fuel and keep you satisfied longer. MCT oil is a great source of ketones.

By the time you reach the final stage of the ketogenic diet, where the body has become accustomed to existing in a state of ketosis, you will be down to one to two meals a day, in which your body enters the stage of burning fat. This means your fasting periods are longer, but it doesn’t mean you are having a low-calorie diet, too. The goal is to keep your calorie intake high enough to keep your body well-fed between meals without frequently triggering Fat Storing Hormone throughout the day to experience the benefits of intermittent fasting.

Intermittent fasting on keto can be the key to thriving on a  low-carb diet, especially when weight loss is concerned. What’s important is to have a keto meal plan in place. Gradually separate your meals with longer periods of fasting and have well-rounded and satiating meals when you do eat.

Are you following keto and intermittent fasting? How is your experience? Tell us in the comments section below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment. 

Editor’s Note: This post has been updated for quality and relevancy.

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