The keto diet and intermittent fasting are two of the hottest weight loss regimens today. Does combining the two work even better? Many people believe the answer is yes, but you might wonder what you can eat with such a lifestyle.
The new keto 2.0 makes more variety possible. The beneficial blood sugar impacts of intermittent fasting could accelerate your results. Learn more about what you can eat and drink while intermittent fasting keto and get recipes to fuel your progress.
What Is Intermittent Fasting: Types and Tips
Intermittent fasting refers to restricting your eating to specific hours of the day or days per week. Studies show it can prevent metabolic diseases such as insulin resistance and Type 2 diabetes. These conditions often stymie weight loss efforts in humans.
There are several twists on the diet, including:
- 16:8: In this intermittent fasting style, you restrict food intake for 16 hours, giving you eight hours daily when you can eat as you like.
- Alternate-day fasting: In this method, you restrict caloric intake to 500 calories or less every other day and may restrict yourself to liquid foods on fast days.
- 12:12: Eat normally for 12 hours and fast for 12 hours.
About the Keto Diet and Keto 2.0
The original keto diet began to treat epilepsy and contained a whopping 90% of daily calories from fat, 6% from protein and 4% from carbohydrates. It’s not difficult to see why many people find it challenging to stick to such a regimen.
However, keto 2.0 is a gentler, easier form for many. You consume 50% of calories from fat, 30% protein and 20% carbohydrate. That gives you about 100 grams of carbs to work with on a 2,000-calorie diet, making normal eating more feasible.
Why Combine Intermittent Fasting and Keto?
Each of these diets has evidence to back its claims. For example, a recent review of 27 studies on intermittent fasting revealed that participants in each one dropped unwanted pounds without significant adverse effects.
Recent studies also reveal the slimming effects of keto. Can combining the two work faster? It might. Although the research remains limited to date, the main premise of the keto diet is that forcing your body into ketosis makes it burn fat over carbohydrates. Intermittent fasting may kickstart this process, getting you into ketosis by restricting carb intake.
What Can You Eat or Drink While Intermittent Fasting Keto?
Combining keto with intermittent fasting means following both sets of rules. Here’s a quick guide to what you can eat or drink while intermittent fasting keto to achieve rapid weight loss results.
1. The Basics
You know you need to measure your carbs on keto. That means limiting high glycemic impact foods like potatoes, bread and pasta. As a bonus, doing so eliminates many ultra-processed foods laden with white flour and sugar, which increase your Type 2 diabetes risk. Most of your carbs will come from keto-approved fruits and vegetables.
Although keto 2.0 emphasizes more plant-based foods, you’ll still need plenty of fat and protein. You’ll get much of it from nuts, seeds and fish, with the bonus of increasing your omega-3 intake. This healthy fat benefits your brain and heart tissues, and many Americans don’t consume enough. You can still enjoy burgers and bacon, albeit in moderation.
2. Keto-Approved Vegetables
Most carbohydrates you eat or drink while intermittent fasting keto come from fruits and veggies. Here’s a short list of some of the best types with lower glycemic impact to stock your fridge:
- Kale and other deep, leafy greens like Swiss chard and arugula
- Red cabbage
- Bell peppers
- Bamboo shoots
- Hot peppers
- Tomatoes (salsa, yay!)
- Green beans
3. Keto-Approved Fruits
Fruit typically has more sugar than vegetables, but you can have some varieties in moderation while intermittent fasting keto. Here are some you can add to a sugarless yogurt smoothie with a dash of cinnamon as a sweet, low-carb dessert alternative:
- Acai berries
- Goji berries
4. Sample Intermittent Fasting Keto Recipes
The right recipes can make the foods you eat and drink on intermittent fasting keto taste better. After all, you eat for more than nourishment. It’s also one of life’s pleasures, so dig into one of these tasty dishes:
- 1 pound breakfast sausage
- 1 small diced yellow onion
- 6 beaten eggs
- 1 cup shredded cheddar
- ⅔ cup heavy cream
- Salt and pepper to taste
Make this dish the night before by preheating the oven to 375°. Brown the sausage and onion while combining the eggs, cheese, cream, salt and pepper in a separate bowl. Place the sausage and onion in a baking dish, cover with the egg mixture and bake for 25 minutes or until golden brown.
- 4 medium halved avocados
- 4 slices bacon
- 1 cup halved grape tomatoes
- 1 cup romaine chopped lettuce
- 2 tablespoons lime juice
- ½ teaspoon garlic powder
- Salt and pepper to taste
Cook the bacon while slicing avocados, removing the pits and scooping half the flesh into a bowl. Add the lime juice, garlic powder, salt and pepper and mix well. Fold in the tomatoes and chopped lettuce while the bacon cools, mincing and including it last. Scoop the mixture back into the avocado halves and chill.
- 1 tablespoon peanut oil
- 1 pound flank steak
- 1 large onion
- 2 cloves garlic
- 1 head broccoli
- 1 large bell pepper
- 1 cup Keto-friendly Hunan sauce
Heat the oil in a pan, adding the meat and browning until no longer pink. Add the vegetables and cook until tender. Pour the Hunan sauce over the mixture and allow to cook for another four to five minutes or until it thickens.
Eating and Drinking While Intermittent Fasting Keto
Keto and intermittent fasting both deliver proven weight loss results. Combining the two can accelerate your progress toward your goals.
Follow the tips above for eating and drinking while intermittent fasting keto. You’ll get the sleek physique you crave in no time while enjoying better health.
Beth is the Managing Editor and content manager at Body+Mind. She shares knowledge on a variety of topics related to nutrition, healthy living, and anything food-related. In her spare time, Beth enjoys trying out new fitness trends and recipes.