19-Day Keto Diet Menu with Intermittent Fasting for Beginners

Combining keto and intermittent fasting allows your body to get into ketosis faster. Follow our intermittent fasting keto plan to improve your health and lose fat!

Keto Diet Menu

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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!

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?

Intermittent Fasting Keto

“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

Keto and Intermittent Fasting (1)

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.


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.


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.


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)

Ready to start your Keto Diet?

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science.

Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.

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

Day 1

Day 2

Day 3

Day 4

Day 5

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

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

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

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Full Snack List

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.

Keto Plan On Page (1)

28-Day Keto Challenge

Still unsure how to eat, what to eat and what to avoid? Try The 28-Day Keto Challenge and learn everything you need to know for your first month on keto!

31 Responses

  1. 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

  2. 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

    1. Hi Sarah, I’m working on putting together a vegetarian meal plan with recipes. I will let you know when it’s ready!

    1. 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 🙂

  3. 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!!!

  4. Can I choose any of the snacks on the snack list during any week, or should it just be those snacks listed per week?

    1. 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 🙂

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