Keto Fasting: 7-Day Intermittent Fasting and Keto for Weight Loss

Keto fasting

Intermittent fasting and keto are two diet methods on the rise to boost fat burning.

These independent health methods are being paired and used together for greater results.

Whether that is to aid weight loss, improve health, or burn fat, the duo is known to do it better and faster together.

If you are new to either health trend, not to worry.

In this post, we’ll take a look at what intermittent fasting and keto diet are and how to combine the two the right way.

We’ve also created a 7-day keto fasting plan so you can try the combo.


Before going deeper, let’s review the basics of the keto diet and intermittent fasting.

What is Intermittent Fasting (IF)?

Intermittent fasting

Intermittent fasting is not a diet per se.

It’s more about when you eat than what you eat.

It’s a dietary pattern that cycles between periods of eating and fasting (1).

It dictates when to start eating and when to stop.

Other than that, no dietary restrictions.

This means IF doesn’t limit any food group or restrict calories. Nor it requires you to go on a diet.

It only requires that you fast during the designated time.

Different Types of Intermittent Fasting




There are several different types of intermittent fasting methods,
and here are the most common ones:

  • 5:2 Diet: Under this method, you eat 5 days of the week the regular way. The remaining two days, you restrict calories to 500-600 calories a day.
  • Alternate-day fasting: This is just as it sounds. You fast every other day.
  • The Warrior Diet: Warrior’s diet has you fast all day and eats a big meal at night within a 4-hour eating window.
  • 16/8 method: This schedule has you fast for 16 hours a day and eats only within the 8-hour window.

Out of the four, the most popular intermittent fasting method is the 16/8 method. 16/8 has you eat within the 8-hour timeframe you set and fast the remaining 16 consecutive hours. It’s a simple 16/8 split.

There is no guideline as to when your 16-hour fast should start or when to end. This affords you much freedom to decide on when to fast and when to eat.

Many find eating between 11 am to 7 pm or similar schedule and fast the other 16 hours the easiest. If you frequently skip breakfast, this may already be your schedule. Or, if you have an earlier or later bedtime, you can shift the eating period to best fit your schedule.

Whatever fasting schedule you choose, the most essential thing is to give your body time to fast.

Why Fast?




Fasting is not a new trend or just a phase.

In fact, it’s been used for centuries for various reasons.

Many studies have found intermittent fasting (IF) beneficial for health and weight loss (2, 3, 4).

It’s also known as an effective way to burn stored body fat.

IF has so far been linked to anything from better brain functions to lower blood sugar level. Reduction of inflammation has also been cited by studies (5, 6).

Metabolically, intermittent fasting mimics the state of starvation. This results in lower insulin levels in the blood which stimulates lipolysis. It means it aids the breakdown of fat.

This is hugely related to how fasting depletes the body’s glucose supply. To compensate, the body taps into the stored fat for fuel.

If you are following a keto diet, this means it can help speed up your process of reaching ketosis.

If you are trying to lose weight, IF can naturally limit your daily calorie intake. By foregoing a meal, you are automatically cutting out a few hundred calories a day out of your daily total.

In the brain health arena, intermittent fasting brings benefits. It’s said to bring both mental clarity and boosts brain functions.

What Is the Keto Diet?

Ketogenic diet

Keto short for ketogenic diet is a very low-carb, high-fat diet.

Your carb intake is typically reduced to under 50 grams or 5% of your total calories per day.

What makes up for the lack of carbs is fats and some protein.

The idea is to empty your glucose supply by cutting carbs and force your body to rely on fats to fuel itself. The shift and the fat burning state is known as ketosis, and it’s a reaching point for keto dieters.

In ketosis, your body produces substances called ketones, which serves to replace glucose.

Some research finds the use of this alternative energy source leads to weight loss and fat loss. After all, keeping your body in ketosis is like perpetually keeping your body in a fat burning zone.

Keto diet is also known for its use in the medical field. In fact, it originated as a treatment for epilepsy and some neurological disorders. To this day, it’s been used to treat Alzheimer’s disease and other disorders alike.

Its therapeutic benefits for mental and neurological disorders are widely recognized and praised.

Other benefits you may see with a ketogenic diet is insulin and blood sugar management. Better blood sugar level and improved insulin resistance are common. It can also lower the marker of heart disease like triglycerides level.

What are the Benefits of Keto Fasting?

So why combine keto and intermittent fasting?

The answer is simple.

The combo can help you reach the state of ketosis faster and maximize the fat burning.

While keto induces ketosis through manipulation of diet, IF does it with a temporary fast.

Together, your body’s reliance on fat for energy increases by double dose.

Let’s take a closer look at the two biggest benefits of keto fasting.

Reach Ketosis Faster

Intermittent fasting and keto diet achieve similar metabolic shifts. By pairing the two, you get to pretty much double your efforts.

Fasting cuts off any energy from food. This may lead to a reduction in your insulin levels and glycogen supply. This prompts your body to tap into its fat stores for energy and begins burning fat.

Keto achieves similar results by depleting the new carb supply from food.

Combination of the two fastens the depletion of glycogen supply. It also makes it a point to keep its level at its minimum.

If you are struggling to reach ketosis just by following a keto diet, IF may help. Together it can give you a way to jumpstart your keto process and reach ketosis faster.

Lose Weight and Fat Faster

Keto fast is not only helpful to reach ketosis but it can also help maximize your fat burn once there.

Intermittent fasting can boost your metabolism by promoting heat productions known as thermogenesis. Intermittent fasting also aids lipolysis by breaking down and using fat more efficiently (7).

28 studies have seen this added benefit of fasting in fat burning. Per their findings, those who did IF lost 7 lbs more than low-carb dieters (8).

Also, if you find yourself feeling hungry on keto, intermittent fasting may help. It may sound contrary, but studies found IF can reduce hunger and bring fullness. This can be an effective weight loss tip if hunger is your issue (9).

Intermittent fasting can also counter muscle loss during weight loss. This can also further prevent metabolism slowdown.

IF is known effective in preserving muscle mass. With keto fasting, you can effectively counter what can be a roadblock to your keto weight loss.

So, now you have a pretty good grasp of the benefits of keto fasting.
Can’t wait to start? That’s great.

Let’s take a look at how to combine it and start keto fasting today.

Here’s a 7-Day Keto Fasting Plan to Help With Ketosis

16/8 Intermittent Fasting Schedule

  • 7:00 am Wake up
  • 7:30 am Black Coffee or Tea no sugar
  • 8:00 am Skip Breakfast
  • 12:00 pm Lunch
  • 3:00 pm Snack
  • 8:00 pm Dinner
  • 9: 00 pm Fasting

Fast for 16 hours…

16/8 Intermittent Fasting + Keto Meal Plan

16/8 Intermittent Fasting Keto PlanMonday

Tuesday

  • Meal #1: Broccoli Cheese Soup
  • Snack #2: Deviled Eggs
  • Meal #3: Chicken Satay with Dipping Sauce

Wednesday

Thursday

Friday

Saturday

Sunday

The Bottom line

Tina Alexandre
Tina Alexandre

Co-founder

Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.

32 Comments
  1. Wouldn’t your KETO coffee at 7:30 am break your fast? I’ve always been told that a KETO coffee should be considered your meal because of all the calories it has. ?

  2. I get up at 5am and need my keto coffee. I am ok with not eating after 1 or so pm. Does that count as intermittent fasting then.?

  3. Hi, Amazing article. I am ready to start but there are some foods you have listed I don’t eat. I don’t eat beef or broccoli cheese soup.
    I love chicken, Turkey and seafood.
    Could Pinto bean soup with smoked turky replace the broccoli cheese soup?
    Thank you for responding.

    1. Hi Sharon,

      Thank you so much for your comment! I’m really glad that you find the 7-day keto meal plan useful.

      Don’t worry about the foods you don’t like. You can sub with other items with a similar nutritional profile.
      But be sure to stay low in carbs and take in plenty of healthy fat.
      Pinto beans (beans in general) are too high in carbs and not part of keto.
      Smoked turkey with other low-carb veggies like cauliflower, bell peppers, asparagus, etc would be a great alternative.

      Hope this helps!
      Tina

    1. Hi Kate,

      It all depends on you.
      If you don’t mind eating the same meals, you can certainly continue after your first week is done.
      Especially if you don’t reach ketosis by the end of week 1, you can continue for another week.

      I would say by the 3rd week, you’ll crave something different.

      Hope this helps.

      Tina

  4. Can you please give an example of the warrior diet? I’m good with just having black coffee when I get hungry. I get off work at 4pm and go to sleep between 10pm-11pm. I usually get hungry around 9pm when I eat my dinner around 5pm. Does the diet mean I can have my big meal between 4pm-8pm? I’m not a big eater of meat and I can i substitute it with beans or tofu for source of protein?

  5. Hi. Double-check the fifth para under “Why Fast?” It begins with a spelling error.
    Enjoyed the article. Thank you.

    1. Hi Kassandra,

      The fasting schedule on this post only lasts 16 hours a day and for 7 days.
      Though some people treat intermittent fasting as their lifestyle and does it on a daily basis and continue for a much longer period.
      In my personal opinion, start with 7 days and see if it works for you.

      Thanks,
      Tina

    1. Hi Ben,

      It depends on your tolerance level, but low-carb ones should be ok as long as you drink in moderation.
      If you decide to drink, make it occasional.
      I have a list of keto friendly wines and other low-carb alcoholic drinks here.

      Hope this helps.
      Tina

  6. Should someone doing the keto diet supplement with any specific vitamins?
    If so, which ones? Dose/day?
    Thank you!

  7. Hello Tina!
    I’m in Nigeria. I’m not sure about how to plan my daily meals with the kinda food we have over here. Can you please help?

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