Updated August 5, 2025 | Brad Fishbein
Keto and intermittent fasting are often used together—and for good reason.
They both help your body burn fat. They both reduce blood sugar. And when combined, the results can be even better.
This guide explains how they work, how to do both safely, and what to expect.
Keto is a low-carb, high-fat diet. The goal is to get into ketosis, where your body runs on fat instead of carbs.
Keto can help with weight loss, insulin resistance, and energy 1.
👉 What Is Keto?
👉 How Does Keto Work?
👉 Keto Macros Guide
Intermittent fasting (IF) is an eating schedule, not a diet.
You eat only during certain hours and fast the rest of the time. The most common schedule is 16:8—you fast for 16 hours, eat during an 8-hour window.
Other options:
When you fast, your insulin drops and your body starts burning fat for energy. That’s where it overlaps with keto 2.
Keto and IF both lower insulin and support fat burning. When combined:
Keto makes fasting easier because fat keeps you full. And fasting makes keto more effective because you’re not eating around the clock.
Benefit | How It Helps |
---|---|
Faster fat loss | Ketosis + fasting boosts fat burning 3 |
More stable energy | No sugar crashes or hunger spikes |
Improved insulin sensitivity | Less frequent eating helps blood sugar control 4 |
Reduced cravings | Ketones naturally suppress appetite |
Mental clarity | Fewer energy dips, better focus 5 |
Time | What’s Happening |
---|---|
8:00 AM | Still fasting (drink water, black coffee OK) |
12:00 PM | First meal (high-fat, low-carb) |
3:30 PM | Small snack (if needed) |
7:30 PM | Last meal (protein, veggies, fat) |
8:00 PM – 12:00 PM next day | Fasting again |
You’re still eating keto foods—just in a shorter window.
Stick to normal keto meals:
Need help? Check out:
➡ Easy Keto Meals
➡ 7-Day Keto Meal Plan
➡ Best Keto Snacks
While most healthy people can do both, there are exceptions. Talk to a doctor first if you:
Start slow. It’s okay to begin with just keto or just a gentle fasting window.
Linda, 52, started keto to lose weight. After 3 weeks, the scale stalled. She added a 16:8 fasting schedule, eating from noon to 8 pm.
In the next month, she lost 7 more pounds and said she had “zero cravings and way more energy.”
Now she sticks with keto and fasts 5 days a week.
📎 Keto Flu Remedies can help if you feel off the first week.
Do I have to fast to do keto?
No. Keto works on its own. But fasting may speed up results.
Can I eat carbs during my eating window?
If you want to stay in ketosis, you still need to eat low-carb.
Will I lose muscle while fasting?
Not likely if you eat enough protein during meals and stay active 6.
Want to get started? Try:
➡ Keto Meal Plan for Beginners
➡ What Is Keto?
➡ Keto Macros Guide
➡ Keto Side Effects
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Meet the author: Brad Fishbein is a Florida Licensed Mold Assessor and council-certified Microbial Investigator. He’s the founder of TradeCareerPath.com and has completed over 5,000 mold inspections since 2009. Brad now helps homeowners and tradespeople make smart decisions about mold, licensing, and skilled career paths.