The keto diet and intermittent fasting both focus on encouraging the body to use fat for energy instead of relying on glucose, but should you combine the two? And will it help you see results faster? Here’s a breakdown of how these approaches work, their benefits, and tips for making them work together.

Intermittent Fasting: The Basics

Intermittent fasting (IF) means eating within a set timeframe and fasting the rest of the time. The most common method is 16/8 fasting:

  • You eat during an 8-hour window (e.g., 12 pm to 8 pm).
  • You fast for the remaining 16 hours.

During the fasting phase, insulin levels drop, which allows the body to tap into stored fat for energy.

Benefits of Intermittent Fasting:

  • Helps the body use stored fat for energy.
  • May stabilise blood sugar levels.
  • Supports metabolic health.
  • May improve energy levels and focus.

Keto Diet: The Basics

The keto diet is a low-carb, high-fat eating plan that shifts the body into a state of ketosis. In ketosis, your body burns fat for fuel instead of glucose (carbs), producing ketones as an alternative energy source.

To achieve ketosis, carbohydrate intake must be kept very low, and healthy fats are prioritised as the main fuel source.

Benefits of the Keto Diet:

  • May support fat loss.
  • Helps manage appetite and cravings.
  • Can support blood sugar regulation.
  • Promotes mental clarity and focus.

Combining Keto and Intermittent Fasting

Both the keto diet and intermittent fasting aim to encourage the body to burn fat for energy, so combining them may help some people see results faster. Here’s why:

  1. Faster Entry into Ketosis: Fasting speeds up the body’s shift into ketosis, as glycogen stores (stored carbs) are used up more quickly.
  2. Reduced “Keto Flu” Symptoms: Combining fasting with a keto diet may help the body adapt faster, reducing symptoms like fatigue or brain fog when transitioning into ketosis.
  3. Breaking Plateaus: If you’ve hit a weight loss plateau on keto, combining it with intermittent fasting may help by naturally reducing calorie intake and creating a consistent eating pattern.

What to Keep in Mind

Combining these two methods isn’t for everyone. It can take time to adjust, especially if you exercise regularly or have higher energy needs. If it’s not planned properly, a keto fasting diet can also lead to nutrient deficiencies or put extra strain on organs like the liver and kidneys.

Example of a Keto/Intermittent Fasting Day

Here’s what a typical day might look like on a combined keto and intermittent fasting plan:

  • 7:00 am: Water with lemon.
  • 10:00 am: Black coffee (optionally with a teaspoon of coconut oil) or black tea.
  • 1:00 pm (first meal): Salmon salad with avocado and olive oil dressing.
  • 3:30 pm (snack): Hard-boiled egg and cucumber slices.
  • 6:00 pm (last meal): Grilled chicken with steamed green vegetables.
  • 7:00 pm: Herbal tea.

Should You Combine Keto and Intermittent Fasting?

There’s no one-size-fits-all answer. Both approaches can work well on their own, and combining them doesn’t automatically make them more effective. For some people, simply reducing carbs or following a fasting routine might be enough to achieve their goals.

If you’re new to both, start with one approach—either keto or intermittent fasting—and ease into it. You can always try combining them later if you feel ready.

Tips for Success

If you’re ready to try combining keto and intermittent fasting, here are a few tips:

  • Track Your Food: Keep an eye on your macros to ensure you’re eating the right balance of fats, proteins, and carbs.
  • Measure Ketone Levels: Use testing methods to confirm you’re entering ketosis.
  • Ease Into Fasting: Start with shorter fasting windows and build up gradually.
  • Listen to Your Body: Pay attention to how you feel, and adjust as needed to avoid fatigue or nutrient deficiencies.

The Bottom Line

Combining intermittent fasting and the keto diet may be a helpful way to meet your health goals, especially if you’ve reached a plateau. However, both approaches require planning and patience to maintain long-term. If one feels too overwhelming, try focusing on a single approach first to see how your body responds.

For personalised advice on diet and nutrition, consider consulting with a qualified healthcare professional or dietitian to ensure your plan is sustainable and tailored to your needs.