{"id":3147,"date":"2022-02-07T04:43:54","date_gmt":"2022-02-07T04:43:54","guid":{"rendered":"https:\/\/www.go-keto.com\/?page_id=3147"},"modified":"2026-02-07T17:37:47","modified_gmt":"2026-02-07T17:37:47","slug":"what-is-intermittent-fasting-can-i-combine-intermittent-fasting-with-the-keto-diet","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/what-is-intermittent-fasting-can-i-combine-intermittent-fasting-with-the-keto-diet\/","title":{"rendered":"What is Intermittent Fasting and Keto?"},"content":{"rendered":"

Did you know that the improper management of blood sugar levels can cause stress?\u202fWhen hungry, we often grab the easiest\u202foption which usually ends up being a quick-fix\u202fto feel\u202fbetter\u202fand allow us to continue on with the task at hand.\u202fAs a result, an hour, maybe two later the process repeats itself as our\u202fblood sugar dips again\u202fdue to\u202fthe\u202flack of sustenance.\u202f\u202f<\/span>\u00a0<\/span><\/p>\n

There are a number of ways this can be remedied, most commonly by analysing the foods you consume to\u202freduce\u202fsimple or processed\u202fcarbohydrates, another way would be to address your feeding window to find the most optimal times to eat. As\u202fyour\u202fschedule\u202fgets busier,\u202fdoes the time for proper eating become less of a priority?\u202fPerhaps, incorporating a different approach to\u202fyour\u202feating habits\u202fcould\u202fbe of great benefit.\u202f<\/span>\u00a0<\/span><\/p>\n

Balance your diet through Intermittent Fasting\u202f<\/span><\/b>
\n\"
\n<\/span><\/p>\n

Intermittent Fasting (IF) is a dieting choice that controls when you are allowed to eat. Fasting refers to the period of time where you are not feeding yourself, which is also where the term breakfast originates\u2014breaking your fast! With intermittent fasting, you will spend the majority of your day in a fasted state and only eat within a predetermined time frame, usually eight hours\u00b9.\u202fFor example, during the hours 12:00 to 20:00 you will\u202feat and enter the fasted state for the other 16 hours.\u202fThis form of eating\u202fshares\u202fsimilar fat-burning\u202fadvantages\u202fto those\u202ffound\u202fon the ketogenic diet, where,\u202fby periodically\u202ffasting\u202fthere is a trigger to change\u202fthe metabolic process to\u202fthe\u202falternative fuel source, ketones.\u202f\u202f<\/span>\u00a0<\/span><\/p>\n

Accessing our fat stores heavily depend on the energy balance within our bodies. What this means is that in order to burn off our excess fat stores, we need to be burning more calories than we are consuming. When we enter into a fasted state, the body is no longer receiving external calories and is therefore forced to use the existing fat stores for energy\u00b2.\u202f<\/span>\u00a0<\/span><\/p>\n

Different Fasting Strategies\u202f<\/span><\/b>
\n<\/span>Intermittent fasting comes with a lot of flexibility in how you choose to execute your time frames. This ranges from whole-day fasts to alternate-day fasts and the more popular, time-restricted daily fasts\u00b3 \u2074.\u202f<\/span>\u00a0<\/span><\/p>\n

    \n
  1. Whole-day<\/span><\/b>\u202ffasts take place 1-2 days a week where your calorie consumption does not\u202fexceed\u202f25% of your daily calorie\u202frequirements, whilst having\u202fno food restriction for the other 5-6 days.\u202fAn example of this would be the\u202f5:2 approach, which includes\u202f5 regular days of eating, followed by 2\u202fdays\u202frestricted to\u202f400-600kcal each day.\u202f<\/span>\u00a0<\/span><\/li>\n
  2. Alternate-day\u202f<\/span><\/b>fasts\u202ftake place every other day.\u202fFor example: Mon-Wed-Fri will be the fasted with calories restricted to 25% of the daily calorie needs, and Tue-Thurs-Weekend will include no calorie restriction.\u202f<\/span>\u00a0<\/span><\/li>\n
  3. Time-restricted<\/span><\/b>\u202ffasts take place daily within a given time frame. The most common example is the 16:8\u202fapproach, where\u202fmeals are eaten within an 8 hour window and you remain fasted for the other 16. For beginners\u2075\u202fwho want to enter into this regime, starting with a fast of 12:12 (equal hours fasted to regular eating) might be easier as the fasting window is relatively small and most of it takes place during the sleeping windows.<\/span>\u00a0<\/span><\/li>\n<\/ol>\n

    There are however several other approaches to fasting,\u202fsome of\u202fwhich include 24-hour fasts or\u202f1-meal-a-day fasts. Notably though there is no\u202fsingle plan that is designed to work for everyone. As we all lead drastically different lives,\u202fyou can find the right approach for you.\u202fLearning to incorporate intermittent fasting to your eating habits comes with a number of health benefits including\u202flearning how to control how your body responds to hunger.\u202f<\/span>\u00a0<\/span><\/p>\n

    Benefits of Intermittent Fasting\u202f<\/span><\/b>
    \n<\/span>Incorporating IF into your lifestyle provides you with more benefits than just burning fat. It helps your body develop a metabolic switch between burning glucose and ketones for energy. Some other benefits include\u2076:\u202f<\/span>\u00a0<\/span><\/p>\n