Beginner's - Keto Diet Menu with Intermittent Fasting

 Beginner's - Keto Diet Menu with Intermittent Fasting

When you combine keto with intermittent fasting, your body enters ketosis more quickly. To enhance your health and reduce weight, follow our keto intermittent fasting diet!

When you combine the keto diet with intermittent fasting (IF), your body enters ketosis more quickly. Simply said, an intermittent fasting keto diet will help you lose weight more quickly.

In ketosis, your body burns fat instead of carbs for energy, allowing you to burn fat that has already been accumulated in your body.

Learn how to use keto and fasting together to help you lose weight and burn more body fat than ever before.

To get you started, we've put together a 19-day keto intermittent fasting meal plan and instructions, so keep reading! More...

The Ketogenic Diet is a high-fat, low-carbohydrate

Let's speak about the ketogenic diet, or "The Keto Diet," as it's also known.

Following a keto diet, a meal plan can help you lose weight while also improving a variety of health issues.

It's growing more popular, and I'd want to explain why it's not a fad diet.

The Keto Diet and intermittent fasting are our generation's Atkins and 5/2.

That is to say, these two diets have become quite popular, and the publicity around them has influenced (and misled) how we eat in the twenty-first century.

They're difficult to ignore, given their combined reach and cult status in some sections of the health and fitness industry.

According to studies, adopting a keto diet meal plan can help to improve and reduce the progression of a variety of health issues such as type 2 diabetes, dementia, heart disease, and even cancer growth. (1), (2), (3), (4)

How do they, on the other hand, collaborate? More...

What can we anticipate if the Keto Diet is used with intermittent fasting (IF)?

Today, we'll provide you all the information you need about effective dieting in the twenty-first century, as well as how these two defining diets interact.

Stick with us if you want to get the most out of your Keto Diet by including intermittent fasting, improving your performance, and following a scientific approach to dieting that isn't skewed by marketing.

“Remain calm and eat bacon!” says the narrator. It's become my new go-to "Keep Calm" meme.

You're undoubtedly asking what role bacon plays in the equation, and why it's even included in a piece on diets, fasting, and weight loss.

So, what's the backstory here?

The ketogenic diet may be summed up in two words:

A ketogenic diet, often known as a Keto Diet, is simply a low-carb, high-fat diet that forces your body to produce more ketones in the liver.

These ketones are what provide energy.

You've probably heard of the Keto Diet, or at least heard it referred to as a low-carb diet, a low-carb high-fat diet, or simply the latter's abbreviation, the LCHF diet.

Before we get into the specifics of how the Keto Diet works, it's vital to understand why most people gain weight in the first place: carbohydrates aren't good!

When you consume anything heavy in carbohydrates, your body reacts quickly and generates glucose and insulin.

Because glucose is the simplest chemical for your body to turn into energy, it's called the major energy source. However, just because it's the "primary" energy source doesn't imply it's the greatest.

Insulin is generated in your body to assist digest glucose in the bloodstream and transport it to where it needs to go throughout your body.

When your body relies on glucose as its primary source of energy, your fat stores are depleted.More...

Where do these fats end up?

It would be great to believe that they just vanish into oblivion because they are useless, but this is not the case.

Instead, the fat is deposited throughout your body, which is, in a nutshell, what causes you to acquire weight and fat.

The body will use glucose as its primary fuel if you eat a high-carb diet, which the majority of Americans do.

Unfortunately, this sort of food makes up a large portion of the normal American's diet, which is mostly composed of refined carbohydrates.

The typical American adult male consumes about 296 grammes of carbohydrates each day, while the average American woman consumes around 224 grammes, so it's no surprise that 39.6% of people in the United States over the age of 20 are classified as clinically obese (Wang et al, 2008).

But when you cut back on carbs, something wonderful happens: your body enters a fat-burning condition known as ketosis. But what exactly is ketosis?

Ketosis is a natural physiological process that your body initiates to help you live when your food intake is lower than normal.

Your body generates ketones while in this condition, which are produced when fats are broken down in your liver.

When following a well-maintained ketogenic diet, the final objective is to get your body into a metabolic condition known as ketosis.

Instead of starving yourself of calories, you're effectively starving yourself of carbs to go into ketosis.

You have to give credit where credit is due - your body is amazing because it is so adaptable to what you put within it.

When carbohydrates are removed and more fat is consumed, the body begins to use ketones as its primary fuel source rather than glucose.

When your body achieves appropriate ketone levels, you'll experience a slew of health advantages, including weight loss and improved physical and mental performance.

Fasting, unlike regular dieting, is simple and straightforward.

This is something that people have always done, and you've probably done it unknowingly when you miss breakfast or supper because you're too busy or late.

When we think back to our caveman ancestors, we can see that this style of life has been practised for thousands of years, since they would frequently be fasting while hunting their next meal.

Following the hunter-gatherer period came agriculture, which was shortly followed by civilization.

Even yet, there were times when food was short or the seasons unexpectedly changed, and fasting was very much a part of life.

During that period, everyone, from lords to peasants, stockpiled food and preserved meats in anticipation of the hard winters ahead.

Then, due to a lack of irrigation systems, there was a famine due to a lack of rain, and as a result, people were compelled to fast in order to extend the life of their stored commodities.

Intermittent fasting is often misunderstood as a sort of diet, although it is not.

It's best described as a dieting pattern or the deliberate decision to skip some meals.

When you choose to fast and then feast with intermittent fasting, you generally consume all of your calories within a specific time frame.

There are a few different forms of intermittent fasting, and you may need to experiment to find what works best for you, because it's not a one-size-fits-all solution like dieting.

  • The Protocol 16/8

The figures speak for themselves.

After a 16-hour fast, you eat your daily calories within an 8-hour timeframe.

Most individuals select easy eating hours, such as noon to 8 p.m.; this way, your fasting state lasts all night while you sleep, and you skip breakfast, which isn't difficult when you think about it, especially because most people these days have breakfast on the move.

Others who adhere to a tighter fasting regimen may opt to eat during a shorter window of time, such as 6 or 4 hours.

  • The 5:2 Diet is a low-carbohydrate, high-protein (The Fast Diet)
This method of fasting entails eating normally for 5 of the 7 days of the week.

On the next two days, you restrict your calories to about 500 calories per day for women and 600 calories per day for men.

  • The Protocol for a 24-Hour Workday

The 24-hour protocol entails skipping two meals every day and going without food for 24 hours.

If you eat normally and finish supper at 7.30 p.m., for example, you won't eat again until 7.30 p.m. the next day.

So, you'd have your usual three meals a day and then, every now and then, select a day that fits you to miss both breakfast and lunch the next day.

If you can't do a full day of fasting, that's OK; start with 18 hours and work your way up until you can do a complete 24 hours.

It's totally up to you how many times you do this in a week.

That's the coolest part about it!

You choose days that are convenient for you and your present position.

  • Fasting on alternate days

Alternate-day fasting, as the name implies, forces you to fast every other day.

On your fast days, you can either fast entirely and simply drink water, black tea, and coffee, or you can severely restrict your calories to approximately 500.

If you're a beginner, I think a full day fast every other day is a bit severe, so start by reducing your daily calorie consumption and gradually go to a full day fast every other day.

Personally, I don't think this is a sustainable kind of fasting because it requires you to go to bed hungry many times a week; but, if you've reached a weight-loss plateau, it's a great method to jumpstart the fat-burning process again.

  • Day Fasting - The Warrior Diet

This diet entails fasting throughout the day and eating at night within a four-hour timeframe.

This sort of diet, popularised by celebrity fitness instructor Ori Hofmekler, also stresses eating better raw food choices.

As a result, if you're following a ketogenic diet and performing the Warrior Diet, you'll need to be a little more rigorous and avoid any processed foods, which unfortunately includes bacon.

One of my responses to those who inquire, "Why do you fast?" “Are you religious?” is “Because it can help you achieve your objectives!”

It goes without saying that calorie restriction is essential for weight loss.

But here's the thing: when you fast, you make this calorie restriction a piece of cake, especially if you fast throughout your sleeping hours.

When done correctly, a healthy individual can lose weight on a regular basis.

Here are a few more compelling reasons why intermittent fasting is the way to go!

Intermittent fasting has a lot of advantages.

We're all really busy.

Is there really anyone out there that has time to cook X number of meals to eat every 3 hours?

I salute you if you are one of these individuals.

When you fast, all you have to focus about is the food you're going to eat during your eating window.

Let's face it, we're all busy, and life frequently gets in the way, so having to think about what you'll eat in a shorter amount of time is one less decision you'll have to make on a regular basis.

You'll be able to sit back and enjoy larger portioned meals if you eat fewer meals in front of a window instead of those birdfeed-like ones throughout the day.

You won't be hungry since you'll have consumed enough food and will be satisfied.

What's more, guess what?

Even so, you'll have consumed fewer calories than usual.

At the end of the day, IF doesn't require much preparation time.

It will also most likely be less expensive.

Instead of buying and preparing six separate meals each day, you just need to prepare two.

Instead of stopping what you're doing six times during the day, you'll just have to do it twice.

And if you're like me and despise housekeeping (I'm sure my better half would agree), you'll just have to do the dishes twice a day...

You understand what I mean - IF it is more convenient and less expensive!

There are also health advantages of IF that should not be disregarded.

It stimulates the production of growth hormone and improves insulin sensitivity, both of which are necessary for fat reduction and muscle development.

So, what do you think the results would be if you combined IF with a ketogenic diet?

In addition to weight reduction, IF can help you enhance your mental health.

I've definitely become more alert, and I'm able to concentrate much better than before, which is something I've always struggled with while experimenting with different eating methods, primarily because I spent the majority of my time hungry and thinking about food while trying to silence the sounds of my rumbling gut.

Better attention is one thing, but IF, like a ketogenic diet, can help prevent major cognitive diseases like Alzheimer's, dementia, and Parkinson's disease.

Summary of intermittent fasting:

  • It's practical.

  • Saves money and encourages the production of growth hormones

  • Improves insulin sensitivity, which helps you lose weight faster. It also helps you develop muscle and definition. It also helps you focus and concentrate.

  • Defends against mental illnesses

Keto and Intermittent Fasting

When you eat fat and protein, your body is forced to adapt to using fat as a fuel source rather than carbohydrates.

Restricting carbohydrates and glucose will assist your body in converting fat into ketones and using them as its major source of fuel - this is known as ‘ketosis,' and there are two methods to achieve it.

The first is to consume to induce it (e.g., by adopting a keto diet and eating foods that are low in carbohydrates and high in natural healthy fats) and the second is to fast.

As a result, it's reasonable to believe that when you combine the two, you'll have a strong combo for weight reduction.

When you fast, your body goes through a time known as a "fast phase."

Because your liver doesn't have any source of glucose energy at this period, it begins to break down fat into ketones; consequently, fasting alone might cause ketosis.

Many industry experts advocate fasting for a brief amount of time (24-36 hours) before beginning a keto diet, as it can help speed up the process by putting your body into ketosis, a highly metabolic condition.

You may also assist your body stay in ketosis by fasting intermittently when it's in this condition.

Fasting is something I enjoy doing since it is so simple.

I get up, skip breakfast, and go to the gym while still fasting.

If you've ever visited my house or shadowed me at work, you'll know that my life is quite hectic, if not insane, so doing this is just one less thing I have to worry about.

Keto and intermittent fasting (IF) work well together for a variety of reasons, the most important of which is that following a strict keto eating plan can be difficult to begin with, so every time you eat, there's a small chance you'll get it wrong and eat foods that aren't deemed keto-friendly, knocking you out of ketosis.

Also, newcomers to the keto diet are frequently inclined to overeat; one, since the food is so darn good, and two, because many individuals who begin a keto eating plan have previously struggled with issues like portion control, which basically means there's one less chance we'll mess it all up.

This is not a one-size-fits-all diet.

At the end of the day, it's up to you to figure out what works and what doesn't.

Because your body will still have enough stored glucose from your carb-filled prior meals, skipping breakfast alone will most likely not be enough for you to become keto-adapted (when your body operates on ketones).

You'll need to fast for a longer length of time until all of your glucose stores have been drained if you want to employ fasting to go into ketosis.

Intermittent fasting must be paired with an extremely low-carb ketogenic diet to drain those stored carbohydrates if you wish to utilize it to assist initiate ketosis.

So, what exactly is my point? I assure you, I have one!

The moral of the tale is that you should experiment with several ways to go into ketosis to see which one works best for you and, more importantly, fits into your lifestyle.

The first stage of our Keto Diet will be a rigorous 5-day period during which we will drive our bodies into ketosis.

Stage 2 of the diet includes the following two weeks (days 6-19), during which we relax the limitations and begin to reap the wonderful advantages!

The Keto Diet's First 5 Days

There are a few adverse effects to the Keto diet that might occur during the first five days.

These are common side effects of any diet and will subside after a few days.

If the diet is for children or adults, there will be a difference.

The majority of these side effects are tolerable if you know why they occur.

Knowing this ahead of time means you'll be able to mitigate the impacts and be less inclined to stop.

It just takes a few minutes for your body to enter ketosis; once there, the adverse effects will fade as your body adjusts to using fat instead of glucose for energy.

Always, always, always, always, always, always, always, always, always, always, always, always, always, always, always

Make your health a top priority for your safety and long-term viability.

  • Blood Sugar Levels Are Low (Hypoglycemia)

When your body is used to a high-carbohydrate diet, it produces insulin to offset the sugar produced by the carbohydrate consumption.

On the Keto diet, you may suffer low blood sugar episodes as your carb intake decreases.

Confusion, dizziness, and nausea are some of the symptoms.

Hunger, Headaches, Irritability, Pounding heart; rapid pulse, Pale complexion, Sweating, Trembling, Weakness, Anxiety

If you've never done it before, it might be frightening.

The simplest method to maintain this is to take glucose tablets when you feel this is about to happen. Take one or two tablets when you feel this is going to happen, and this should be enough to keep it from happening.

  • Headaches 
might occur as a result of any significant dietary change for no obvious reason.

You may feel light-headed and experience flu-like symptoms that last several days.

These headaches occur as a result of a mineral imbalance brought on by dietary changes.

To treat this problem fast, dissolve one-quarter teaspoon of salt in a glass of water and consume.

After that, you should sit for 15–20 minutes to allow the benefits to take effect.

For the first few days, you should drink plenty of water and increase your salt intake to avoid this.

This can effectively eliminate the possibility of headaches.

  • Dizziness and Fatigue
Your body will begin to lose stored water content, therefore it's critical to replace it. As a result, you'll lose a lot of minerals during the first week on the diet.

Low mineral levels can cause fatigue, dizziness, and lightheadedness, as well as the potential of unpleasant muscular cramps – and itchy skin.

Increase your intake of green leafy vegetables to counteract these side effects.

Alternatively, multivitamin pills that offer the recommended daily amount for the missing minerals that you require might be used as a backup.

As previously said, avoid any veggies that are heavy in carbohydrates.

  • Constipation
One of the most prevalent adverse effects is this.

This is caused by dehydration, a lack of sodium, a magnesium deficit, or eating too much dairy/nut goods.

If taking vitamin pills (to boost your magnesium intake) does not help matters, you may need to limit your dairy product intake even more.

  • Diarrhea
Thankfully, these symptoms usually only last a few days.

Your body should adjust and these symptoms should go away once you've raised your fat level.

Drink plenty of water to replenish lost fluids and avoid becoming dehydrated.

  • Sleep Patterns That Have Been Disrupted
Some people have difficulty sleeping while on the Keto diet; if this happens, it might indicate that your insulin levels are low.

To overcome this, have a modest snack with an equal quantity of protein and carbohydrates right before bedtime.

This will help you maintain a healthy insulin level during the night.

Only for a limited time.

  • Palpitations in the heart
Some people will experience this, while others will not, such as if you consume a strong cup of coffee.

Although it might be a symptom of low blood pressure when on the Keto diet.

If you are unsure, always seek medical advice.

  • Sugar Requirements
One of the most difficult side effects to avoid is this.

Give yourself time, and the symptoms will go away in anything from a few days to approximately 21 days.

Doing some light exercise or finding something to occupy your thoughts are two methods to counteract these urges.

Sugar cravings will only last an hour, so by the time you've finished your workout, they'll be gone.

You may also eat a snack that has a few ounces of protein, such as a small salad or a quick-to-prepare keto smoothie recipe.

Again, a kid should never be put on a ketogenic diet since the repercussions are so severe and dangerous while they are still developing. 

Instead, offer them a balanced diet with plenty of fruits, vegetables, carbohydrates, and proteins, and limit their processed sugar intake from candies, sodas, and sweets.

Follow the recipes for each day, and if you don't enjoy a certain dish, mix & combine your favorites.

Depending on how hungry you are and how many calories you should be ingesting, add a couple of snacks to each day.

If you're not sure how much food to eat, check out our keto calories guide and figure out how many calories you should consume each day according on your weight reduction objectives.

Each dish includes both the number of servings and the number of calories, allowing you to determine how much you should consume each day.

Choose your favourite fasting method and divide your meals accordingly to make it work for you.

If you were fasting 16/8, for example (8:00 PM to 12:00 PM Fasted)

Keto Intermittent Fasting Routine

  • 6:00 a.m. - Coffee/tea with no sugar or milk, wake up.
  • 2:00 PM – Snack 
  • 12:00 PM – Meal 1
  • 5:00 p.m. - 2nd meal
  • 6 p.m. - Have a snack
  • 8:00 p.m. – 3rd Meal

Disclaimer: Although the ketogenic or keto diet has several established health advantages, it is still controversial. Any information we offer is intended only for your personal use and education. Before starting any diet or nutrition programme, always check your doctor, especially if you are pregnant or have any pre-existing health issues. This website's content should not be construed as medical advice.

Cranberry Keto Pancakes - Day 1 

Meal 1

Keto Lettuce Wraps 

(Meal 2)

Snack – Keto Zucchini Fries Snack – Peanut Butter Mousse 

Meal 3 – BEST Low-Carb Baked Chicken

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Meal on Day 2 

1 – Keto Chaffle Recipe (Easy)

Meal 2 – A Simple Tuna Salad for Lunch 

3 – Keto Salmon with Lemon and Garlic 

Snack – Keto Peanut Butter Cookies

Keto Lava Cake as a snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 3 

Meal-1 Keto Egg Muffins, 

Meal -2 – Soup with Chicken and Mushrooms 

Meal-3 – Mexican Fudge Snack – Stir-Fried Beef with Orange

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Meal on Day 4 

Meal 1: Keto Cacao Chia Pudding Greek Frittata

Greek Frittata Snack – Spiced Almonds 

Snack – Spiced Almonds 

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Meal on Day 5

Meal 1: Blender Pancakes 

2 – Cauliflower Meal with Garlic Snack – Strawberry Shake 

3 – Cheats Pasta with Cheesy Tomato Sauce

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Week 2 of Stage 2 (Days 6-12)

Congratulations! You've made it through the first five days of Stage 1.

You'll notice that the recipes for the following two weeks are a little more macro-balanced.

Have a good time.

If you want to be creative, you may mix and combine the recipes.

Make the ones you like again and don't bother with the ones you don't.

Meal on Day 6

Meal 1 –   cheddar cheese, 

no. 2-Mini Crustless Quiches Wraps with ham

Meal 3 – Vanilla Ice Cream – Chicken Quesadilla Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Meal on Day 7 

1 – Muffins with chocolate and peanut butter

Meal 2 – Avocado BLT (Bacon, Lettuce, and Tomato) Wrap

Meal 3 – Cheat Noodles with Shrimp & Mushroom

Baked Parsnip Chips as a snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 8

Meal 1 - Pepperoni and mozzarella pizza omelette

Meal 2 – Salad with Chicken and Bacon 

3 – Chocolate Peanut Butter Balls with Spicy Lime Steak

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 9

Meal 1 - Breakfast Smoothie 

Meal -2- Tuna Avocado Salad 

Meal-3 – Kale Chips as a Butter Burger Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 10

Meal #1: Sausage and Egg with Cheese 

2 – Chicken and Broccoli Casserole with Cheddar Cheese Topping

 3 – Snack – Protein Shake – Fish Fillet with Avocado Sauce

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 11

Meal  1 – Coffee Fat

 Meal 2 – Soup with Chicken and Cheat Noodles 

Meal 3 – Salted Almond and Coconut Bark Snack – Cheesy Pork Bake

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 12

Meal - 1:Keto Porridge Meal 

Meal -2: Asian Beef and Coleslaw

 Meal-3: Chocolate Cheesecake with Coconut Deep Dish Pizza Quiche Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Week 3 of Stage 2 (Days 13-19)

OK, so you should be getting the hang of it by now, and I'm sure you've seen results if you've followed the diet to the letter.

So, here's hoping this keeps you inspired to try the meals we've prepared for week three.

Day 13

Meal -1 РCr̬me Fraiche Fruity Meal

 Meal -2: Beef Patties in a Creamy Mustard Sauce

 Meal-3 – Raspberry Lemon Popsicles – Sticky Sesame Beef Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 14

Meal 1 - Beef and Pumpkin Hash 

Meal 2 – Pancakes with Cheddar

Meal 3 – Jalapeno Popper Balls – Southwest Steak Sizzler Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 15

Meal 1 – Spiced Pumpkin Waffles 

 Meal 2 – Soup with Chicken and Mushrooms 

Meal 3 – Maple Pecan Bars – Wagon Wheel Sausage Pie Snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 16

Meal 1  — All-Day Breakfast 

Meal 2 – Tuna Boats with Cucumber 

Meal 3 – Seared Tomatoes with Steak and Eggs

Corndog Muffins as a snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 17

 Meal 1-Whipped Coconut Cream with Fresh Berries 

Meal 2 – Meal with Sausage Frittata 

Meal 3 – Pesto and Feta Cheese Omelet Snack – Buckeye Cookies

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 18

Meal 1 – Chai Spice Mug Cake

Meal 2 -Zucchini Hash Browns 

Meal 3: Baked Ham and Asparagus

Microwave Brownies as a snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Day 19

Meal 1 — Creamy Coffee Shake

Meal 2: Spicy Bacon with Brussels Sprouts

Meal 3 – Shrimp with Sweet & Spicy Chicken

Peanut Butter Cookies as a snack

Calculate your daily calorie requirements and supplement with additional snacks as needed.

Last Thoughts

But here's the issue... A ketogenic diet coupled with intermittent fasting (IF) can help you kick your arse into gear.

It's not a diet (I despise the phrase, but for the purpose of argument, I'll use the term as it's commonly used in the big scary world); rather, it's a way of life, a sustainable and easy-to-follow one.

If followed correctly, an intermittent fasting ketogenic diet can help you reach your weight reduction objectives.

Furthermore, it has other health benefits, including as controlling blood sugar levels and aiding in the prevention of severe illnesses like cancer and Alzheimer's disease.

It's not as restrictive as a lot of other diets out there.

And if you do your homework, you'll find that it's been around for a long time, unlike many of the other diet fads.

Furthermore, and fortunately for us, it may include a wide range of delicious and healthy items that can help you stay below your net carb limitations.

You might be shocked to find that since incorporating intermittent fasting into my regular eating patterns, I've been able to not only lose weight but also gain muscle mass.

I've also managed to improve my training explosiveness, and a few months ago I even established a personal best for running, which, given my age and past sports successes, is pretty darn remarkable if I do so so myself!

I continue to exercise on a regular basis, primarily because I like it, but I've been able to reduce my training time while maintaining my results.

To put it another way, despite going to the gym more and eating less, I'm a lot stronger, leaner, and more explosive than I used to be.

More significantly, I've been able to get rid of the pre-diabetic designation that has been hanging over my head.