Benefits of Intermittent Fasting on a Keto Diet


You may know that I’ve been intermittent fasting for years, even before adopting a fully High Fiber Keto lifestyle. I’m such an advocate of intermittent fasting because of what it has done for my body, and namely my skin, in terms of autophagy, the body’s process of recycling and regenerating on the cellular level. When I first started practicing intermittent fasting, I was really focused on autophagy. Over time, I’ve come to learn that keto is another incredible tool that supports autophagy and has additional metabolic benefits.

Through my personal experiments, I’ve tried keto on its own and intermittent fasting on its own and can truly say that when I combined the two, I took my health to the next level. Keto is a lifestyle and intermittent fasting is a practice. I really see them both as powerful tools, that can complement each other, and help you to drive the health results you desire.

First, Let’s cover some of the basics.

What is keto?

Keto, short for ketogenic diet, is a low carbohydrate and high-fat eating strategy that allows the body to use fat for fuel rather than glucose. My version of keto, High Fiber Keto, takes the keto diet a step further to emphasize high-quality foods, including high-fiber (yet low carb) plant foods, movement, and other lifestyle strategies.

What is intermittent fasting?

Intermittent fasting, or time-restricted eating, is a practice that limits food to a specific window of time each day, called an eating window. The eating window alternates with a fasting window, where I typically only drink water and tea. This rhythm of eating allows the digestive system to fully rest and metabolism to shift naturally to a more ketogenic state.

Intermittent fasting 16:8 is the most common way to utilize this practice in life. This means, fasting for 16 hours (including sleeping time) and restricting eating to an 8-hour window. For many, this looks like skipping breakfast and eating between 12 noon and 8pm. With intermittent fasting, there is no food restriction, just time restriction!

You might be wondering if combining the two (intermittent fasting and keto) sometimes called keto fasting, is a good idea. Typically, I’d say yes to that question! Now, let’s dive into why.

Keto Fasting Benefits for Women

When digging into the science, the benefits of both a keto diet and intermittent fasting can look very similar. Both support metabolic health by balancing blood sugar, improving insulin sensitivity and decreasing blood pressure (1). Both can also help to support a healthy weight (2), which is a particular benefit that many women are searching for.

Here is the piece that I find truly astounding and the reason why keto and intermittent fasting for women are so complementary: Being in ketosis prior to fasting can make fasting a lot easier and fasting can help support the transition into ketosis. It doesn’t have to be one or the other, but you can use both tools strategically for your personal needs.

Here are my favorite intermittent fasting benefits when combined with keto (intermittent fasting keto) that women can experience:

  • Increased energy
  • Less hunger
  • Less thinking about food
  • Improved memory and cognition
  • Improved digestion
  • More balanced blood sugar
  • Weight loss
  • Decreased inflammation
  • Clearer, glowing skin

Pro tip: For even better intermittent fasting results and to support the transition to ketosis, incorporate MCT oil into your daily routine. Creamy MCT or Coco Booster MCT Oil can easily be added to tea, coffee or a smoothie and is a great way to break your intermittent fast. Both can increase ketones too!

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