Intermittent Fasting and Keto: The New Dynamic Duo

By Phil Lancaster

April 21, 2023

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Intermittent Fasting and the Keto Diet: A Powerful Combination for Weight Loss and Health

Intermittent fasting and the keto diet are two popular dietary strategies that have gained a lot of attention in recent years for their potential health benefits, particularly for weight loss. While they can be effective on their own, when combined, they may have an even greater impact on your health and well-being.

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What is Intermittent Fasting?

Intermittent Fasting

Intermittent fasting involves restricting your food intake for a certain period of time, usually between 16 and 24 hours. This can be done on a daily basis, or a few times a week. During the fasting period, you consume little or no food, but you can still drink water, tea, or coffee. The idea behind intermittent fasting is that by limiting your caloric intake, your body will start to burn fat for energy, leading to weight loss and other health benefits.

It also gives your body a chance to eliminate toxins that you may have built up over an extended period.

There are several different types of intermittent fasting, including the 16/8 method, which involves eating only during an eight-hour window and fasting for the remaining 16 hours, and the 5:2 method, which involves eating normally for five days and restricting calories to 500-600 on two non-consecutive days.

What is the Keto Diet?

4 Minute Keto New Mockup 500

The keto diet is a low-carbohydrate, high-fat diet that has been used for over a century to treat medical conditions such as epilepsy. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats, such as avocados, nuts, seeds, oils, meat and fish. The goal of the keto diet is to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

To achieve ketosis, you typically need to restrict your carbohydrate intake to less than 50 grams per day and increase your fat intake to between 60-75% of your daily caloric intake. This can be challenging, as many common foods such as bread, pasta, and sugar are high in carbohydrates.

There are many books available detailing the Keto Diet, often containing specific recipes for breakfast, lunch, dinner and even snacks.

Intermittent Fasting and the Keto Diet: A Powerful Combination

When combined, intermittent fasting and the keto diet can have a powerful effect on your health and well-being. The two strategies work together to promote weight loss, improve insulin sensitivity, reduce inflammation, and increase mental clarity.

Weight Loss

One of the most significant benefits of combining intermittent fasting and the keto diet is weight loss. By restricting your caloric intake and limiting your carbohydrate intake, your body is forced to burn fat for energy, leading to a reduction in body fat.

Studies have shown that combining intermittent fasting with the keto diet can be even more effective for weight loss than either strategy alone. In one study, participants who followed a keto diet and practiced intermittent fasting lost more weight and body fat than those who followed a traditional low-fat diet.

Improved Insulin Sensitivity

Insulin resistance is a condition in which your body becomes less sensitive to insulin, a hormone that helps regulate blood sugar levels. This can lead to high blood sugar levels, which can increase the risk of diabetes and other health problems.

Both intermittent fasting and the keto diet have been shown to improve insulin sensitivity, reducing the risk of type 2 diabetes and other health problems. When combined, the two strategies may have an even greater effect on insulin sensitivity.

Reduced Inflammation

Inflammation is a natural response by your body to injury or infection. However, chronic inflammation can contribute to a wide range of health problems, including heart disease, cancer, and autoimmune disorders.

Both intermittent fasting and the keto diet have been shown to reduce inflammation in the body. By reducing your intake of carbohydrates and processed foods, and increasing your intake of healthy fats and antioxidants, you can help reduce inflammation and improve your overall health.

Increased Mental Clarity

Many people report increased mental clarity and focus as a result of following the keto diet coupled with intermittent fasting.


Intermittent fasting and the keto diet are an incredible duo that can supercharge your health and weight loss goals! These two dietary strategies have taken the health and wellness world by storm in recent years, and for good reason. They offer a multitude of benefits that can transform your life and improve your overall well-being. By combining these two powerful approaches, you can turbocharge your results, achieve your goals faster, and experience a new level of vitality that you never thought possible!

Phil Lancaster

About the author

Phil is a septuagenarian who believes in an enjoyable, healthy lifestyle through exercise and healthy eating. His website is all about helping others to look and feel younger.

The Aging Slowdown website covers diet, exercise, skin care, sexual health, your immune system. stress relief and better sleep. For those moving into retirement and concerned about income and lifestyle, there's an entire section devoted to creating an online business at any age.

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