Keto Fasting for Beginners: Why It’s a Good Idea
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Keto Fasting for Beginners: Why It’s a Good Idea

If you’re new to fasting and also want to learn more about the ketogenic diet, this is a great guide to keto fasting for beginners.

Keto Fasting for Beginners: Why It’s a Good Idea

Unlike keto, fasting is not a diet — it’s a method. Rather than giving you a list of foods to eat (or not eat), intermittent fasting alters how you eat. Specifically, it determines when you eat, veering away from the three-meals-a-day routine you’ve been taught since childhood. Keto fasting can be part of this. 

There is quite a bit of overlap between the benefits of intermittent fasting and a low-carb diet. Both help burn body fat, improve blood pressure levels, and improve insulin sensitivity[*][*]. 

Learning to make intermittent fasting work within your keto diet can help accelerate weight loss, enhance mental clarity, and improve your overall health.

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If you’re new to fasting or a ketogenic diet, this is a great guide for beginners. Below, you’ll learn the basics of fasting while on the keto diet, the different approaches you can take, and the health benefits associated with fasting. 

Keto Fasting Basics: Types of Fasting

When people talk about fasting on the ketogenic diet, they’re usually referring to intermittent fasting. Intermittent fasting involves eating within a certain timeframe (called an eating window) and fasting for the remaining hours of the day (your fasting window). 

There are different versions of intermittent fasting you can try, including:

Skipping Meals 

If you’re just starting intermittent fasting, a gateway method is to simply skip a meal. Many people prefer skipping breakfast and choosing lunch as their first meal of the day. However, if you find that you’re not hungry at lunch or dinner, you could skip those instead. 

Eating Within a Set Hour Window

Once skipping a meal seems manageable, you might try eating within a certain period of time each day. Many people refer to this method in fractions of 24, such as 16/8, 18/6, or 20/4, where the first number refers to the hours within your fasting window, and the second number representing the hours within your eating window.

The 16/8 method is one of the most widely used approaches in intermittent fasting. You can start your eating window whenever feels most comfortable. For instance, you could eat breakfast at 10 a.m. and dinner at 6 p.m., or start with lunch at noon and eat dinner at 8 at night.

Fat Fasting 

Fat fasting is a specific kind of intermittent fasting where you only consume healthy fats during your feeding window. You can eat high-quality meat, nuts, seeds, coconut oil, MCT oil, and avocado, abstaining from sugar and carbs. 

Alternate-Day Fasting

Alternate-day fasting is a rigorous approach to intermittent fasting — so only try it once your body is accustomed to going long periods without food. On an alternate day fast, you will eat normally one day (Monday), then fast for a full 24 hours (Tuesday). Typically, you shouldn’t conduct more than two 24-hour fasts per week.

Ketogenic Diet and Fasting

The keto diet and intermittent fasting compliment each other very well. Partaking in a short fast can help you get into ketosis initially. Meanwhile, the high-fat foods you eat on keto will keep you fuller, longer — preventing hunger pangs that may accompany a fast.

Remember, it’s important to eat high-quality foods during your eating window. (It’s no excuse to consume carbs or sugar.) 

Fuel up on high-quality protein, healthy fats, and leafy green vegetables. On your fasting days, you’ll eliminate your calorie intake entirely, sticking to water, black coffee, or unsweetened tea. 

Tips for Keto Fasting

When fasting on a ketogenic diet, your goal should be to maintain ketosis, even during your feeding window. To ensure you stick to your keto meal plan, keep your energy levels in check, and follow healthy practices. Try these tips: 

  • Count your macros: During your feeding window, count your macros to ensure you’re eating enough high-quality fats and protein.
  • Test your ketone levels: Regularly test your ketone levels to ensure you stay in ketosis, whether you’re partaking in a fast or not. 
  • Catch a few zzz’s: Intermittent fasting is strenuous on your body. Ensure you’re getting enough sleep, controlling your stress levels, and practicing healthy habits.
  • Make sure you eat enough: While it’s typically not recommended to count calories on keto, intermittent fasting is the one time to reconsider that strategy. Track your calories to prevent under-eating — a common side effect of fasting.
  • Start slowly: If you’ve never tried intermittent fasting, don’t jump right into a 24-hour fast. Start by skipping meals, then move to the 16/8 method, and finally see how your body feels on a full day fast.

Health Benefits of Keto Fasting

As you learned above, intermittent fasting and keto go hand-in-hand. Here are several benefits keto dieters experience from combining the two: 

You Might Enter Ketosis Faster 

Ketosis is a metabolic state that happens when your glycogen (stored glucose) reserves are depleted[*]. When you fast, your glycogen stores will be used up at a faster rate, thereby transitioning you into a fat-burning state. Therefore, you can enter ketosis faster

It Can Help You Lose Weight 

When you combine intermittent fasting with the keto diet, you might experience accelerated fat loss. In a fasted state, two things happen to your body that allows you to burn fat without reducing muscle mass[*]: 

  1. You’ll (most likely) take in fewer calories: Intermittent fasting naturally reduces your calorie intake throughout the day. Eating within a set window eliminates late night snacking and overeating. Although you should take special care to ensure you’re not causing severe calorie restriction, chances are high you’ll take in fewer calories overall.
  2. You’ll likely be less hungry: This may come as a surprise, but you’ll likely feel less hungry when combining keto with intermittent fasting. A diet that reduces your carb intake while fueling you with healthy fats increases satiety levels and causes appetite suppression, thereby reducing cravings and hunger pains[*]

It Can Provide Mental Clarity 

There are plenty of studies showing how a keto diet can improve brain health. Burning ketones (or fat stores) as your primary fuel source has been shown to reduce brain fog and improve alertness by keeping blood sugar levels stable[*]. A high-fat diet has also been shown to protect your brain from degenerative diseases such as Alzheimer’s[*].

Since intermittent fasting allows you to enter a ketogenic state faster, it may contribute similar benefits to a ketogenic diet. Research also shows that fasted mice experience improvements in their brain structure and function[*].

It Might Decrease Your Risk of Numerous Diseases 

The combination of intermittent fasting and keto has been shown to decrease your risk of developing a number of diseases[*]. Intermittent fasting has been shown to reduce cholesterol levels, inflammation, and blood lipid levels, which are all biomarkers of heart disease[*][*]. 

Also, like the keto diet, fasting helps lower blood glucose and insulin levels, which can help decrease your risk of developing insulin resistance and type 2 diabetes[*].

Why You Should Consider Keto Fasting

There is a significant amount of overlap between intermittent fasting and the ketogenic diet. Both diets help you transition to a fat burning state, thereby supporting health and weight loss goals. 

The two have similar health benefits, including balanced blood sugar levels, improved insulin levels, and a decreased risk of heart disease.

Fasting on keto can be a bit tricky: You’ll need to monitor your ketone levels regularly, track your macros, and potentially track your calories to ensure you’re eating enough. During your eating window, you’ll want to follow your keto diet plan to ensure you’re fueling up with high-quality foods. 

If you’re interested in learning more about keto fasting, be sure to check out this beginner’s guide to intermittent fasting.

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22 thoughts on “Keto Fasting for Beginners: Why It’s a Good Idea

  1. is it generally considered okay to use exogenous ketones WHILE fasting, or would that technically be considered breaking a fast?

  2. I’ve been reading everything I can get my hands on about IF. I’m fairly new to keto and loving it, but considering IF for additional weight loss. I want to start slow by following the 16/8 method and skipping breakfast. I’m wondering if adding my mct oil powder to my coffee in the morning while fasting is ok or is this considered breaking the fast? I’m already in ketosis, so my goal is not to get there faster. I just don’t like black coffee and I love the creaminess the mct oil powder provides. In addition, would adding butter and or cream (bullet proof coffee) be considered breaking the fast?

    1. Hey Hollie, many people have this question and it has to do with the type of fasting your doing and what your goals are. What your referring to would be considered a fast mimicking or “fat” fasting protocol and research shows you can still get many (if not most) of the same benefits from it as just water fasting. Check out a more detailed article here: https://perfectketo.com/fasting-mimicking-diet-and-how-to-do-it/. I personally have the mct powder in my coffee every morning and sometimes do a bulletproof coffee (but stick with less than 150 grams of fat) and I notice it gives me more energy and I’m more satisfied and able to push my fasting period longer which is nice. Also keeps me mentally sharp for sure.

  3. New to Keto idea
    Doing a 18/6 fasting and it’s working out great
    So am I understanding that when In Keto
    You’re always with in IF or Eating window
    Lifestyle would be 18/6

    Is that right

  4. I have done the kept diet a few times to drop some excess belly fat. It’s really easy once you get going. I find that at some point you stop craving carbs. Is this true for everyone.

  5. I am in ketosis and am doing IF eating one meal a day in the evening. My biggest problem is constipation and haven’t had a BM in several days.
    We are traveling on vacation and have a harder time exercising except for walking some. I am trying to drink enough water but some places the water taste terrible. But I’ll wake up in the night and be real thirsty. Do I need more salt intake?
    How do I get my bowels moving again? It’s causing me a lot of gas and pain on my left side.

  6. How do I get my bowels moving on a regular basis again. I am trying to drink enough and walk some but being on vacation it can be a little difficult.

  7. I had to take some Miralax ( half the recommended dose ) to help things move , suddenly my body was fine and adjusted !! I have found a very hot cup of water in the morning helps too !! Good luck

  8. Taking magnesuim supplements (powder) has helped me a lot, too. Also, making nearly all of my carbs leafy green and other low-carb veggies!

  9. Do I need to fast to get back into ketosis or can I eat my way into it by no or low carbs and no sugar and if I do need to fast & how long for?

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