Intermittent fasting & Keto: The key to burning more fat

Either if you hadn’t tried keto or intermittent fasting alone, by now you should know that these two trendy diets are on the top shelves of the fitness & health industry. Whether it’s a lean body, a new lifestyle or improved eating habits, there are a lot of opinions and theories on which of them is better for reaching your dream goals.

While one pumps up energy levels by eating low-carbs and high-fats the other one creates an eating window and schedules fasting times. Both options help people to slim down and improve their overall health.

What would happen if we’d combine them both?

Firstly, let’s cover some basics and remember what is the difference between Keto and Intermittent fasting. We’ve collected this information from reliable sources and guides, so we’ll put it simply without expanding too much.


The Keto in a ketogenic diet comes from the fact that it allows your body to produce small fuel molecules – ketones. This is an alternative source of fuel for the body, which is used when blood sugar (glucose) is in short supply.

Your entire body switches its fuel supply to run mostly on fat, burning it constantly 24-7. When insulin levels become very low, fat burning can increase dramatically. This way, it becomes much easier to access your fat stores in order to burn them off.

Intermittent fasting (we can call it IF) is an eating pattern where you cycle between periods of eating and fasting. Most of us already “fast” every day, while we are sleeping. Intermittent Fasting can be as simple as extending that fast for a few hours longer.

For their own preferences and goals, people can choose to fast with a 16/8 method, use a 5:2 diet or alternate-day fasting. There are also other options, such as the “Warrior Diet” or OMAD (one-meal-a-day). Read more about different types of intermittent fasting here.

Are they effective together?

The thing is that when your body is fasting, it maintains its energy balance by shifting its fuel source from carbs to fats – the exact premise of the keto. During fasting, insulin levels and glycogen stores decrease, leading your body to naturally start burning fat for fuel.

Faster and better body-weight results

When you are doing both keto and fasting together, your body burns more fat as it does not have any more carbs to burn which results in faster results.

More energy & suppressed food cravings

Another plus of combining these two eating patterns is that it will maximize the time that someone is in ketosis. According to, since keto diet and IF have the same health benefits, going faster to ketosis will reduce the chance to experience keto flu.

For anyone who struggles to reach ketosis while on a keto diet, adding intermittent fasting may effectively jumpstart your process.

Also, it is easier to fast while being on keto, because the hunger hormone stays low even when you’re not eating. That way, you won’t experience such food cravings and hunger.

Moreover, the combination helps regulate blood glucose levels, lowers bad cholesterol levels, protects against the risk of cardiovascular disease and other chronic diseases, helps to make cell regeneration processes more efficient.

Things to know before combining Keto and IF

  • You can go first on a ketogenic diet, get your body used to utilizing those fats for fuel, then deprive your body of calories for a short amount of time so that your body has no choice but to seek out stored body fat.
  • Make sure your fridge is stocked with whole, high-healthy-fat foods. Automatically, you’ll be eating less often, so it’s crucial that your meals contain as many nutrients as possible. Avocados, coconut oil, or MCT oil – eat plenty of healthy fats from these foods.
  • If you’re a newbie to fasting, try to fast for about 13 hours a day including the overnight hours in your fast. As you get comfortable, you can gradually increase your daily fasting window up to about 16 hours per day.  Try skipping breakfast, then slowly extend your fasting window. 

The Bottom Line

If you would like to try both keto diet and IF, it is preferable to firstly give a try for fasting. That way, you will control the times when you eat and then will decide what ingredients you could cut out of your cuisine.

Take note, that mingling these two diets into one is not for everyone. You should always re-check and object your aims: do you want to start eating healthier? Or maybe you want to get a little bit thinner and toned? It is completely up to you. Regardless of your choice, you can experiment and try both.