Learn how to reap the benefits of a ketogenic diet with our keto intermittent fasting meal plan. Improve your health and burn fat fast!

Combining the keto diet with intermittent fasting (IF) your body reaches the state of ketosis faster. Simply put, an intermittent fasting keto diet is going to make you lose weight faster.
In ketosis, your body will use fat for energy instead of carbohydrates, allowing you to burn through fat already stored in your body.
Learn how to combine keto and fasting to help you lose weight quickly and burn more body fat than ever before.
We've created a 19-day keto intermittent fasting meal plan and guide to get you started below, so keep reading!
Table of Contents
- The Ketogenic Diet
- What Is The Keto Diet?
- What Is Intermittent Fasting?
- Types of Intermittent Fasting
- Why Intermittent Fasting? What’s The Fuss?
- Benefits of Intermittent Fasting
- Intermittent Fasting and Keto
- Diet and Meal Plan Breakdown
- The First 5 Days Of Keto
- Stage 1: Week 1 (Days 1-5)
- Ready to start your Keto Diet?
- Stage 2: Week 2 (Days 6-12)
- Stage 2: Week 3 (Days 13-19)
- Full Snack List
- Final Thoughts
The Ketogenic Diet
Let's talk about a ketogenic diet, or as you may know it "The Keto Diet".
Following a keto diet meal plan can improve a multitude of health problems while also helping you lose weight.
It's becoming increasingly popular and I want to tell you why this is no fad diet.
The Keto Diet and intermittent fasting are the Atkins and 5/2 of our generation.
That's to say, these two diets have seen extreme popularity and the hype around the pair of them has informed (and misinformed) the way that we diet in the 21st century.
With a huge combined reach and cult status in certain areas of the health and fitness world, they’re hard to ignore.
Studies have shown following a keto diet meal plan can improve and slow a number of health problems such as type 2 diabetes, dementia, heart disease problems and even cancer growth. (1, 2, 3, 4).
However, how do they work together?
What can we expect from pairing the Keto Diet with intermittent fasting (IF)?
Today we’re going to provide all the answers you’re looking for when it comes to effective dieting in the 21st century, as well as how these two landmark diets play together.
Stick with us if you’re looking to make the most of your Keto Diet and incorporate intermittent fasting, improve your performance, and follow the scientific approach to dieting – with no marketing spin!
What Is The Keto Diet?

“Keep calm and eat bacon!” It’s my new favorite “Keep Calm” meme.
You’re probably wondering what bacon has to do with the equation, and why the hell it’s being mentioned in an article about diets, fasting and weight loss.
So what’s the story?
Two words – ketogenic diet!
A ketogenic diet, AKA a Keto Diet, is essentially a really low-carb but high in fat diet, in which your body is forced into producing more ketones in the liver.
It’s these ketones that are used for energy.
The chances are you’ve at least heard of the Keto Diet, or perhaps you’ve heard it mentioned under one of its other guises, for example, a low-carb diet, a low-carb high-fat diet, or simply the latter’s acronym the LCHF diet.
Firstly, before we get into the ins and outs of how the Keto Diet works, it’s important to understand the reason why most people put on weight in the first place is because of carbs – carbs aren't great!
When you eat anything with a high carb content, your body immediately reacts and produces glucose and insulin.
Because glucose is essentially the easiest molecule that your body can convert into energy, it’s considered to be the primary energy source, but even with its “primary” status, it doesn’t necessarily mean it’s the best source of fuel.
The insulin that’s secreted into your body is produced to help process the glucose in the bloodstream and deliver it to where it needs to go around your body.
When your body uses glucose as the number one source of energy, it also means that your fats aren’t needed.
What happens to these fats?
It’d be nice to think that they just disappear into nothingness because they’re useless, but unfortunately not.
Instead, the fat is stored around your body, and in a nutshell, this is what causes you to gain fat and weight.
On a high-carb diet, which the majority of Americans consume, the body will rely on glucose as its primary fuel.
Unfortunately, this type of diet accounts for a huge part of an average American’s diet, which is mostly made up of refined carbs.
The average American adult man consumes around 296 grams of carbs in a day with the average American woman consuming around 224 grams, so it’s no wonder that 39.6% of adults over the age of 20 in the US are considered to be clinically obese (Wang et al, 2008).
But when you reduce your carb intake, something magical happens – your body is induced into a fat-burning state called ketosis, but what is this?
In simple terms, ketosis is a natural bodily process that your body will initiate to help you survive when your food intake is lower than normal.
Throughout this state, your body produces ketones, which are created when fats are broken down in your liver.
Getting your body into the metabolic state of ketosis is the end goal when following a well-maintained ketogenic diet.
Instead of achieving ketosis through starvation of calories, you’re essentially doing it through starvation of carbs.
You’ve got to give credit where credit is due – your body is awesome, as it’s incredibly adaptive when it comes to what you put inside it.
When you take away those carbs and consume more fat, it then starts to burn those ketones as its main fuel source as opposed to burning glucose (Maalouf and Rho, 2009).
And when your body reaches its optimal ketone levels, you’ll begin to reap a plethora of health benefits, which include fat loss and other physical and mental performance benefits.
What Is Intermittent Fasting?
Unlike traditional dieting, fasting is relatively easy and unambiguous.
People have always done this and you’ve probably done it too, albeit unconsciously when you skip either breakfast or dinner when you’re too busy or running late.
If we go back to our caveman ancestors, it’s clear that this way of living has been done for thousands of years, as they would often be in a state of fasting while they hunted their next meal.
After the period of the hunter-gatherers, agriculture came, which was quickly followed by civilization.
But even still, there were times in which food was scarce or the seasons abruptly changed, and fasting was still very much present.
During that time all people, from the nobles to the peasants, stored grains and cured meats in preparation for the harsh winters.
Then, because of the lack of irrigation systems, there was also famine due to the lack of rain, and as a result, people were forced to fast to make their stored goods last as long as possible.
With civilization came religions, many of which included a period of fasting to show their devotion to whichever God or Gods they believed in.
For example, Hindus refer to fasting as “Vaasa”, which they strictly observe throughout special festivals to demonstrate their penance or to honor their Gods.
Islam is very similar to the Ramadan celebrations when it’s forbidden to eat and drink during certain times of the day.
Fasting is even evident in Catholicism in the six-week lead up to Easter during Lent.
Many people mistake intermittent fasting for a type of diet, which it isn’t.
It’s better explained as a dieting pattern or making that conscious choice to miss certain meals.
When you purposefully make the choice to fast then feast with intermittent fasting, you usually consume all your calories during a set window.
There are a few different types of intermittent fasting, and sometimes you’ve got to play around with it to see what works for you because like dieting, it’s not one size fits all!
Types of Intermittent Fasting
The 16/8 Protocol
The numbers say it all.
You fast for 16 hours and then consume your daily calories within a set 8-hour window.
Most people choose simple hours to eat, such as from noon to 8 PM; this way your fasting state is through the night while you sleep and you skip breakfast, which when you think about it, it isn’t that hard, especially since breakfast is typically on the go for most people these days.
Other people, who are slightly stricter with their fasting, may choose to eat during a shorter window of time, say 6 or 4 hours.
The 5:2 Diet (The Fast Diet)
This way of fasting involves eating as normal for 5 out of 7 days of the week consecutively.
On the other two remaining days, you drastically restrict your calories to around 500 a day if you’re a woman and 600 if you’re a man.
The 24-Hour Protocol
With the 24-hour protocol, you simply skip two meals in a day and take a break from eating for 24 hours.
For example, if you eat on a normal schedule and finish dinner at around 7.30 PM, you wouldn’t eat again until 7.30 PM the next day.
So basically, you’d eat your regular three meals a day, and then from time to time choose a day that suits you to skip both breakfast and lunch the following day.
If you can’t do an entire day’s fast, that’s fine; try doing it for 18 hours, and build your way up gradually until you can manage a full 24 hours.
How many times you do this in a week is entirely up to you.
That’s the awesome thing about it!
You pick days that fit in with your life and current situation.
Alternate Day Fasting
As the name suggests, alternate-day fasting requires you to fast every other day.
You can either fast completely on your fast days and only consume water, black tea and coffee or you can severely restrict your calories to around 500.
If you’re a newbie, I think doing a full fast every other day is quite extreme, so start off by slashing your daily calorie intake and work your way towards a full day fast every other day.
Personally, I don’t think this is a sustainable form of fasting, as it will require you to go to bed hungry a number of times of week; however, it is an excellent way to kick start that fat-burning process again if you hit a weight-loss plateau.
The Warrior Diet – Day Fasting
This diet involves fasting all day and feasting during the night within a 4-hour window.
Popularized by the celebrity fitness coach, Ori Hofmekler, this type of diet also emphasizes eating healthier unprocessed food choices.
Therefore, when following a ketogenic diet and doing the Warrior Diet, you’ll have to be a little stricter and cut out any kind of food that is processed, which sadly includes bacon.
Why Intermittent Fasting? What’s The Fuss?
One of my answers to people who ask “Why do you fast? Are you religious?” is “Because it can work for your goals!”
It’s a no-brainer that restricting your calories plays an integral role in weight loss.
But here’s the thing – when you fast, you’re making this caloric restriction a walk in the park, especially if you use your sleeping period as a time to fast.
When done correctly, a healthy person can experience consistent weight loss.
Here are some other reasons why intermittent fasting is the way forward!
Benefits of Intermittent Fasting
We’re all crazy busy.
Really, is there anyone out there that has time to prepare X amount of meals to eat every 3 hours?
If you are one of these people, I take my hat off to you.
When you fast, you only really need to think about the food that you’re going to consume in your eating window.
Let’s face it – we’re all so busy and life often gets in the way, so only having to think about what you’re going to eat in a shorter amount of time is one less decision you’re going to have to make on a daily basis.
Eating fewer meals in a window instead of those birdfeed-like ones throughout the day will also mean you can sit back and enjoy bigger portioned meals.
You won’t have to worry about hunger because you’ll have eaten enough and you’ll feel satiated.
And, guess what?
You’ll still have eaten fewer calories than normal.
At the end of the day, IF doesn’t need that much time to prepare.
It’ll also probably cost you less.
Instead of having to buy food and prepare six individual meals every day, you only need to make two.
Rather than having to stop whatever it is you’re doing six times throughout the day, you’ll only need to do it twice.
And if you’re like me, who hates any type of housework (I’m sure my better half would vouch for this), you’ll only need to wash the dishes twice in a day…you get what I’m saying – IF is more convenient and cheaper!
There are also the health benefits of IF that can’t be overlooked.
It promotes growth hormone secretion and insulin sensitivity, two essential things for fat loss and muscle gain.
So imagine the results when combining IF with a ketogenic diet?
As well as weight loss, IF can help improve your brain health.
I for sure have become way more alert, and I’m able to concentrate much better than before, which is something that I’ve always struggled with while following different ways of eating, mostly because I spent the majority of my time feeling hungry and thinking about food while trying to stifle the sounds of my rumbling gut.
Better focus is one thing, but like a ketogenic diet, IF also helps positively counteract serious cognitive conditions such as Alzheimer’s, dementia, and Parkinson’s.
Intermittent fasting – a summary:
- It’s convenient
- Saves money
- Promotes growth hormone secretion
- Improves insulin sensitivity
- Speeds up weight loss
- Improves muscle gain and definition
- Improves focus and concentration
- Counteracts cognitive diseases
Intermittent Fasting and Keto

When you eat fat and protein, your body is forced to adapt to operate on fat for its fuel as opposed to carbs.
Restricting carbs and glucose will help your body convert its fat into ketones, and use them as its primary source of fuel – this process is known as ‘ketosis’, and there are two ways in which your body can enter this state.
The first way is by eating to induce it (i.e. following a keto diet and eating foods low in carbs and high in natural healthy fats) and fasting.
Therefore, it’s safe to assume that when you put the two together, it makes a formidable combination for easier weight loss.
When fasting, your body enters a state what is often referred to as a ‘fast period’.
During this time, it doesn’t have any source of glucose energy available, and as a result, your liver starts breaking down its fat into ketones; therefore, fasting alone can trigger ketosis.
A lot of experts in the industry recommend fasting for a short period of time (24-36 hours) before starting a keto diet, as it often speeds up the transition, pushing your body into the highly metabolic state of ketosis.
And, when you fast intermittently while your body is in ketosis, you can help maintain this state.
Personally, I love fasting, mostly because it’s so simple.
I wake up, skip breakfast and then train while still in a fasted state.
If you’ve ever visited my home or shadowed me at work, you’ll soon realize that my life is pretty hectic, even crazy, so doing this is just one less decision I have to make.
Keto and IF work really well together for a few reasons, however, the primary one is that following a strict keto eating plan can be quite challenging to start with, so every time you do eat, there’s a slim chance you might get it wrong and inadvertently consume foods that aren’t deemed keto-friendly, and as a result, you’re knocked out of ketosis.
Also, newbies following a keto diet are also often tempted to overeat; one because the food is so damn delicious and two, many people that start a keto eating plan have previously struggled with issues such as portion control, which basically means it’s one less chance that we could screw it all up.
This way of eating isn’t one-size-fits-all.
At the end of the day, it’s you who has to decide what works and what doesn’t work.
Just skipping breakfast alone will most likely not be enough for you to become keto-adapted (when your body runs on ketones) alone because your body will still have enough stored glucose left from your carb-filled previous meals.
If you want to use fasting to enter the state of ketosis, you’ll need to fast for a longer period of time until all your glucose stores have been depleted.
If you want to use intermittent fasting to help kickstart ketosis, it will have to be combined with an extremely low-carb ketogenic diet to deplete those stored carbs.
What’s my point? Trust me, I do have one!
The moral of the story here is that it’s important for you to try different strategies to get into ketosis and figure out which one is going to work for you and more importantly fit into your lifestyle.
Diet and Meal Plan Breakdown
Stage 1 of our Keto Diet is going to be the first strict 5 days where we will force our bodies into ketosis.
Stage 2 is the next 2 weeks of the diet (days 6-19) where we lighten up on restrictions and start to experience the incredible benefits!
The First 5 Days Of Keto
The Keto diet has a few side effects that may happen in the first 5 days.
These are normal, as with any diet and will quickly pass after a couple of days.
There will also be a difference if the diet is for children or adults.
Most of these side effects are manageable if you understand why they happen.
To have this knowledge beforehand means you will be able to minimize the effects and are less likely to quit.
It only takes a short time for your body to enter a state of ketosis; from this point, the side effects will subside as your body adapts to burning fat for energy rather than glucose.
Please always, always seek medical advice before you start.
Prioritize your health for safety and long-term longevity.
Low Blood Sugar (Hypoglycemia)
As your body is used to a high-carb diet, it creates insulin to counteract the sugar that gets created from your carbohydrate intake.
Once your carb quantity drops on the Keto diet, you may experience low blood sugar episodes.
Symptoms include Confusion, Dizziness,
Feeling shaky, Hunger, Headaches, Irritability, Pounding heart; racing pulse, Pale skin, Sweating, Trembling, Weakness, Anxiety.
It can seem scary if you have not experienced it before.
The easiest way to maintain this is by glucose tablets, so when you feel this is about to happen, take one or two tablets and this should be enough to prevent this happening.
Headaches
Any major change in diet can cause headaches for no apparent reason.
You may become light-headed, and also have flu-like symptoms that can occur over several days.
These headaches happen as there is a mineral imbalance due to diet changes.
The best way to resolve this quickly is to add one-quarter of a teaspoon of salt into a glass of water and drink.
You should then sit down for 15 – 20 minutes for the effects to take place.
To prevent this from happening you should drink plenty of water and increase your salt intake for the first few days.
This can effectively stop the chance of headaches.
Fatigue and Dizziness
Your body will start to lose stored water content, so it is crucial this is replaced, as a result, there will be many minerals you will lose over the first week on the diet.
With low minerals, you may feel tired, dizzy and lightheaded along with the chance of getting unwanted muscle cramps - and a possibility of itchy skin.
To combat these effects, increase the amount of green leafy vegetables you consume.
Or as a backup, it is possible to use multivitamin tablets that provide the recommended daily allowance for the lost minerals that you require.
Stay clear of any vegetables that are high in carbs, as discussed earlier.
Constipation
This is one of the most common side effects.
This comes from losing fluids and becoming dehydrated, loss of salt, a magnesium deficiency, or too many dairy/nut products.
If things don’t change by taking vitamin tablets (to improve your magnesium intake), you may have to reduce your dairy product intake even more.
Diarrhea
These symptoms normally only last for a few days, thankfully.
Once you have increased your fat content, your body should adjust and these symptoms should subside.
Always drink lots of water to replace the lost fluids so as not to become dehydrated.
Interrupted Sleep Patterns
Some people mention they have problems sleeping whilst on the Keto diet - if this happens it can be a sign your insulin levels are low.
To solve this, have a small snack that contains an equal amount of protein and carbs just before going to bed.
This will help balance your insulin level for the night.
Just for the short term.
Heart Palpitations
This can happen to some people, and not happen to others, like if you drink a strong cup of coffee.
Although whilst on the Keto diet, it can be a sign a person has low blood pressure.
Always seek medical advice if you are not sure.
Sugar Cravings
This is one of the most difficult side effects to resist.
Just give yourself time and these will subside in anything from a few days up to a period of around 21 days.
Several ways to combat these cravings are doing some light exercise or finding something that can occupy your mind.
Sugar cravings will only last for an hour; so, this will have gone by the time you have completed your exercise.
You can also have a snack consisting of a few ounces of protein, either in the form of a small salad or a small, quick to prepare keto smoothie recipe.
Again, a child should NEVER be placed on a ketogenic diet, the consequences are very drastic and harmful while children are still growing, it is better to give them all the fruits, vegetables, carbs, and proteins, in a balanced diet, and limit their processed sugar found in candy, sodas, and sweets.
Stage 1: Week 1 (Days 1-5)
Follow the recipes for each day and feel free to mix and match your favorites if you don't like a certain meal.
Add a couple of snacks to each day, depending on how hungry you feel and how many calories you should be consuming.
If you're unsure about how much food you should be consuming, read our keto calories guide and calculate how many calories you should be consuming each day based on your weight loss goals.
Each recipe has the number of servings as well as the number of calories so you'll be able to calculate how much you should be eating each day.
Pick your preferred style of fasting and allocate the meals into it so that it works for you.
For example, if you were using 16/8 fasting (8:00 PM to 12:00 PM Fasted)
Intermittent Fasting Keto Schedule
- 6:00 AM - Wake up, coffee/tea with no sugar or milk.
- 12:00 PM - Meal 1
- 2:00 PM - Snack
- 4:00 PM - Meal 2
- 6:00 PM - Snack
- 8:00 PM - Meal 3
We've recently updated the meal plan, so if you're looking for the previous recipes here is the old meal plan.
Day 1
- Meal 1 - Cranberry Pancakes (1 serving)
- Snack - 4-Seed Crispy Crackers (6 servings)
- Meal 2 - Cauliflower Salad (1 serving)
- Snack - No-Bake Raspberry Cheesecake Bites (4 servings)
- Meal 3 - Philly Cheesesteak Casserole (1 serving) + Cacao Chia Pudding (1 serving)
- Summary - 1635 calories and 28.2 grams of net carbs
Day 2
- Meal 1 - Leek and Bacon Omelette (1 serving)
- Snack - 4-Seed Crispy Crackers (4 servings)
- Meal 2 - Deviled Egg Salad (1 serving)
- Snack - No-Bake Raspberry Cheesecake Bites (2 servings)
- Meal 3 - Keto Pad Thai (1 serving)
- Summary - 1760 calories and 13.9 grams of net carbs
Day 3
- Meal 1 - Pumpkin Pancakes (2 servings)
- Snack - Peanut Butter Mousse (1 serving)
- Meal 2 - BLT Salad with Avocado & Cheese (1 serving)
- Snack - Tortilla Chips (2 servings)
- Meal 3 - Shepherd's Pie (1 serving)
- Summary - 1554 calories and 27.9 grams of net carbs
Day 4
- Meal 1 - Keto Chaffles (2 servings) + Crispy Bacon (2 servings)
- Snack - Cheesecake Fat Bombs (3 servings)
- Meal 2 - Lahmacun (Turkish Pizza) (2 servings)
- Snack - Tortilla Chips (2 servings)
- Meal 3 - Chicken Meatballs with Zoodles (1 serving)
- Summary - 1760 calories and 27 grams of net carbs
Day 5
- Meal 1 - Fathead Bagels (2 servings)
- Snack - Crispy Parmesan Crackers (2 servings)
- Meal 2 - Easy Salad with Italian Dressing (1 serving)
- Snack - Cheesecake Fat Bombs (3 servings)
- Meal 3 - Easy Zucchini Alfredo (1 serving)
- Summary - 1819 calories and 21.8 grams of net carbs
Stage 2: Week 2 (Days 6-12)
Congratulations! You’ve made it through Stage 1’s first 5 days.
You’ll find that the recipes for the next 2 weeks are perhaps a little more balanced in the macros.
Have fun with it.
Follow the recipes as is or mix and match, if you like.
Make the ones you like again and skip the ones you don’t.
Day 6
- Meal 1 - Cranberry Pancakes (1 serving)
- Snack - Chocolate Mousse (1 serving)
- Meal 2 - Iceberg Wedge Salad (1 serving)
- Snack- Crispy Parmesan Crackers (2 servings)
- Meal 3 - One-Pan Garlic Butter Chicken (1 serving)
- Summary - 1729 calories and 22.5 grams of net carbs
Day 7
- Meal 1 - Keto Egg Muffins (2 servings)
- Snack - Coconut Cookies (2 servings)
- Meal 2 - Cauliflower Pizza (2 servings)
- Meal 3 - Keto Meatloaf (3 servings) + Homemade Keto Ice Cream (1 serving)
- Summary - 1772 calories and 31.8 grams of net carbs
Day 8
- Meal 1 - Almond Flour Banana Bread (2 servings)
- Snack - Cream Cheese Lemon Fat Bombs (3 servings)
- Meal 2 - Fish Cakes with Garlic Aioli (2 servings)
- Snack - Keto Avocado Smoothie (1 serving)
- Meal 3 - Almond Flour Pizza with Feta and Bacon (2 servings)
- Summary - 1812 calories and 21.2 grams of net carbs
Day 9
- Meal 1 - Keto Chia Seed Pudding (1 serving)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Meal 2 - Keto Lettuce Wraps (2 servings)
- Snack - Almond Flour Banana Bread (2 servings)
- Meal 3 - Roast Chicken with Broccoli & Garlic Cheese (1 serving)
- Summary - 1697 calories and 25.21 grams of net carbs
Day 10
- Meal 1 - Easy Zucchini Bread (2 servings)
- Meal 2 - Tuna Cucumber Cups (2 servings)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Meal 3 - Beef Stroganoff (1 serving) + Keto Gelato Bars (2 servings)
- Summary - 1573 calories and 30 grams of net carbs
Day 11
- Meal 1 - Baked Avocado Egg Boats (2 servings)
- Snack - Keto Donut Holes (4 servings)
- Meal 2 - Creamy Pumpkin Soup (1 serving)
- Meal 3 - Easy Balsamic Chicken (1 serving) + Baked Zucchini Fries (1 serving)
- Summary - 1738 calories and 2.9 grams of net carbs
Day 12
- Meal 1 - Healthy Pumpkin Bars (2 servings)
- Snack - Keto Donut Holes (4 servings)
- Meal 2 - Raspberry Cheesecake Smoothie (1 serving)
- Snack - Peanut Butter Cookies (3 servings)
- Meal 3 - Caprese Chicken (1 serving) + Baked Zucchini Fries (1 serving)
- Summary - 1830 calories and 30 grams of net carbs
Stage 2: Week 3 (Days 13-19)
OK, so now you should be getting a good hang of it and I am sure, if you followed the diet to a ’T’, you would have seen results by now.
So, let’s hope this keeps you motivated, and to try the recipes we have for you on week 3.
Day 13
- Meal 1 - Keto Crepes (1 serving)
- Snack - Peanut Butter Cookies (2 servings)
- Meal 2 - Vegetarian Cauliflower Sushi (2 servings)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Meal 3 - Chinese Orange Beef (2 servings)
- Summary - 1803 calories and 25.8 grams of net carbs
Day 14
- Meal 1 - Keto Egg Loaf (2 servings)
- Snack - Baked Zucchini Balls (4 servings)
- Meal 2 - Keto Peanut Butter Smoothie (1 serving)
- Meal 3 - Lemon Garlic Salmon (1 serving) + Pumpkin Mousse (1 serving)
- Summary - 1649 calories and 22 grams of net carbs
Day 15
- Meal 1 - Keto Egg Muffins (2 servings)
- Snack - Avocado Brownies (2 servings)
- Meal 2 - Deviled Egg Salad (1 serving)
- Meal 3 - Eggplant Casserole (2 servings) + No-Bake Cheesecake (1 serving)
- Summary - 1596 calories and 25.9 grams of net carbs
Day 16
- Meal 1 - Fathead Bagels (2 servings)
- Snack - Parmesan Croutons (1 serving)
- Meal 2 - Halloumi Salad (1 serving)
- Meal 3 - Pan-Seared Salmon with Goat Cheese (1 serving) + No-Bake Cheesecake (1 serving)
- Summary - 1845 calories and 20.5 grams of net carbs
Day 17
- Meal 1 - Leek and Bacon Omelette (1 serving)
- Meal 2 - BLT Salad with Avocado & Cheese (1 serving)
- Meal 3 - Baked Chicken with Yogurt & Lime (1 serving) + Loaded Cauliflower Mash (1 serving)
- Summary - 1828 calories and 21.5 grams of net carbs
Day 18
- Meal 1 - Keto Crepes (1 serving)
- Snack - Cream Cheese Lemon Fat Bombs (3 servings)
- Meal 2 - Bacon Egg & Cheese Sliders (2 servings)
- Meal 3 - Baked Salmon and Green Beans (1 serving) + Keto Chocolate Cake (2 servings)
- Summary - 1673 calories and 25.8 grams of net carbs
Day 19
- Meal 1 - Keto Chaffles (2 servings) + Crispy Bacon (2 servings)
- Snack - Pumpkin Spice Chocolate Chip Cookies (3 servings)
- Meal 2 - Cauliflower Salad (1 serving)
- Snack - Fathead Cinnamon Rolls (1 serving)
- Meal 3 - Ground Beef Cauliflower Curry (1 serving)
- Summary - 1594 calories and 30 grams of net carbs
Full Snack List
- Snowball Cookies
- Vanilla Custard
- Roasted Cabbage Steaks
- Maple Wrapped Bacon Carrots
- Coconut Cookies
- Chocolate Ganache
- Goat Cheese Croquettes
- Feta Stuffed Mushrooms
- Almond Flour Orange Cake
- Carrot Cake Bars
- Chocolate Cupcakes
- Halloumi Fries
- Foudjou Cheese Pots
Final Thoughts
Here’s the thing... a keto diet combined with IF can help you kick your ass into gear.
It’s not a diet (I actually hate this word, but for argument's sake I’ll stick to what it’s referred to out there in the big bad world); instead, it’s more of a lifestyle, a sustainable one that’s easy to stick to.
Adhering to an intermittent fasting ketogenic diet, if followed correctly, can help you achieve your weight loss goals.
What’s more, it also comes with extra-added health benefits, such as regulating blood sugar levels and helping to prevent some serious diseases such as certain types of cancers and Alzheimer’s.
It’s certainly not as restrictive as many other diets out there.
And if you do your research, you’ll soon discover that it’s been around for years unlike many of these other passing diet trends.
What’s more, and luckily for us, it can also include an impressive variety of delicious and nutritious foods that will allow you to remain below your net carb limits.
You may or may not be surprised to learn that since I’ve incorporated intermittent fasting into my daily eating habits I’ve managed to not only drop weight but also increase my muscle mass as well.
I’ve also managed to increase my explosiveness when it comes to training, and a few months back I even set a personal best for running, which given my age and my previous sporting achievements when I was younger is pretty damn amazing if I say so myself!
I still work out on a regular basis, mainly because I love it, but I’ve also been able to cut down on my training time and still maintain my results.
In other words, I’m a hell of a lot stronger than I once was, I’m also leaner, and I’m much more explosive despite going to the gym as much and eating less.
More importantly, I’ve also been able to rid myself of that pre-diabetic label that was looming over me.
Heather
Thank you for this. I’ll need to sit down and adjust the plan quite a bit, though. Eggs = yuck. Same with mushroom and tuna (most fish, actually). Double yuck. There’s so much info here, though, that I doubt it will be difficult to swap some things out.
Jennifer
Hey Heather! Yes, you can easily adjust the meals to what suits you. There's no need to use all the recipes, you can just pick of a few of your favorites!
Just make sure your daily carb intake is right (less than 30 grams). Each recipe has the total net carbs per serving so you can calculate your daily intake.
Hope that helps 🙂
Bertie Baxter
Hi Jennifer,
This article is so perfect. You really broke it down so that I can completely understand what it takes for the Ket/fasting plan
I am currently doing a 24 hour fast so that I can begin this 28 day journey. Thanks again!
Laura
When I have my coffee in the morning can I use I Pure Via Stevia? It has <1g of carb and sugar. I also put a dash of heavy whipping cream when following keto in my coffee is that also not good when fasting? I really don’t like black coffee but I don’t want to defeat the purpose. Thank you!
Jennifer Moore
Hi Laura, the stevia is completely fine. However, adding the heavy whipping cream will definitely take your body out of a fasting state - so if you're trying to do intermittent fasting you will want to avoid that. Hope that helps!
dee
Great tip. Thank you. I didn't know that about the cream.
Jennifer
No worries 🙂
Isa
Thank you so much for this detailed article. This is my second week on keto and I can’t wait to try out these recipes.
Jennifer Moore
Hi Isa, thank you for your kind words. I'm happy you enjoyed the article and wish you good luck on your Keto journey!
Elise
Jennifer, thank you so much for taking the time to pass out all this info. I am super excited to start my weight loss journey, and keto is the only thing I haven't tried yet.
Jennifer Moore
Hi Elise, you're most welcome and thank you for the kind words 🙂 Keto really is a great way to get started with weight loss but don't focus too much on getting instant results. Let yourself adapt to the new diet and the results will come. Good luck!
Bashni
Hi, Thank you for sharing this very detailed plan. I am looking forward to getting started. Please explain how I can incorporate physical activity into this plan. Tx
Jennifer Moore
Hi Bashni, glad you enjoyed the meal plan! Here's a guide for exercise on keto 8 Best Keto Exercise Tips to Lose Weight
Sarah H
Thank you for all this info. It's fab. Is there any possibility of a vegetarian based keto plan on the horizon? I'm struggling daily with this
Jennifer Moore
Hi Sarah, I'm working on putting together a vegetarian meal plan with recipes. I will let you know when it's ready!
KIMBERLY N JONES
Can I meal prep and make the same dinner for a week will I still lose weight
Jennifer Moore
Hi Kimberly, yes you can! That's the beauty of this meal plan - you can mix and match your favorite recipes for breakfast/lunch/dinner and snacks 🙂
Kaitlin
The fact that there was no sales pitch or anything ‘for you’ out of this except for genuinely trying to help people, is what the world needs more of! You’re a gem of a human! Thanks for sharing all this info and recipes/meal plans!!!
Megan
Can I choose any of the snacks on the snack list during any week, or should it just be those snacks listed per week?
Jennifer Moore
Hi Megan, you can choose any of the snacks you like and keep eating your favorite ones if that suits you. Just remember to calculate your daily calorie intake and make sure you are consuming the right number of calories 🙂
Vicki Ellison
Entering week 3 and it really works have lost 8lbs. so far and that may not sound like a lot but for me at my age, early senior years, it's a BIG deal. I also thought that the IF would be hard and so far I have had no trouble waiting until 11am to eat my first meal. Thank you for posting really good meals!!
Jennifer Moore
So happy to hear about your progress, Vicki!
Adele
Been doing the keto for 2 weeks and I've lost 9lbs. Loving it so far
Jennifer Moore
Love to hear it Adele, congratulations!
Gabriella
This is the most detailed and useful article I’ve read about Ketogenic Diet . Thank you so much
Daniel K. Voyles
Jennifer, you have some great information here about the Keto diet menu keto snacks and keto meals.
This is terrific, you have done a great job here.
Thank you.
Jennifer Moore
Thank you so much, Daniel 🙂
Gabrielle
Thank you very much for this article, very helpful.
I had a question with the 16/8 fasting. It says to always skip breakfast but could I do 8am - 5pm and then not eat after 5pm?
Thank you!
Jennifer Moore
Hi Gabrielle, no problem! Yes, you can! That's the beauty of intermittent fasting, you can pick the time to fast that suits you as long as you adhere to the times.
Judy
What a great post! Keto for Dummies. Step by step instructions that anyone should be able to comprehend. I can’t wait to get started on these recipes they sound delicious. Thank you.
Jennifer Moore
Thank you, Judy 🙂
Mercedes Jones
So exciting to start this..So perfectly explained and laid out thanks
Jennifer Moore
Thanks, Mercedes 🙂
Adrienne
Jennifer,
Thanks for such comprehensive, valuable info on the keto diet! I had alot of doubts prior to reading this, but I now plan to try it.
Jen&Kathy (& anyone else on this diet),
Which IF did you use/try?
Thanks!
Kathy VandenHoek
All I can say is a huge, thank you!! This eating plan has been great! I have learned so many new recipes. I have made many of these recipes for my family and they loved them!! Nice job!! When is the cookbook coming out?!:)
PS. I lost seven pounds in the first four days!! Fun
Avneet Singh
I'm amazed how step by step and all in one guide this is!
Thanks
Jennifer
How would you schedule the IF meal plan for someone who works 8-5 with a 30min lunch break? Is it better to fast in between meals & snacks, or is it better to eat small amounts through out the eating window?
Jennifer
Hi Jennifer! It really depends on what suits you!
There's no reason to fast between meals and snacks if you're feeling hungry, but it doesn't hurt either. The most important thing is having your 16 hour fasting period.
Alexie
Hi Jennifer
Thanks for sharing This is the most derailed information I have seen when it pertains to IF and Keto I'll definitely be going on this journey as soon as I have read the recipes in detail and see what is available here in Belize Hello healthy body