Keto diet plan for intermittent fasting
Diet plan grocery list
Avocado
Coconut oil
Almonds
Walnuts
Olive oil
Macadamia nuts
Grass-fed butter
Ghee
Eggs
Salmon
Tuna
Beef
Chicken thighs
Bacon
Pork loin
Chia seeds
Flaxseeds
Spinach
Kale
Broccoli
Cauliflower
Asparagus
Zucchini
Bell peppers
Mushrooms
Cheese
Greek yogurt
Heavy cream
Cream cheese
Olives
Cucumber
Raspberries
Strawberries
Diet plan overview
Combining a keto diet plan for intermittent fasting enhances the effects of ketosis with the added benefits of fasting. This method involves eating all your day’s calories within a specific time frame and fasting for the rest. It helps in deeper fat burning and improved metabolic health.
The key is to carefully align your eating window with your keto meals to maintain ketosis throughout the fasting period. This approach requires good timing and discipline to ensure effective results.
Foods to eat
- Satiating Fats: Olive oil, coconut oil, and butter to help sustain energy levels during fasting periods.
- Proteins: Eggs, beef, and fatty fish to maintain muscle mass and satiety during eating windows.
- Leafy Greens: Spinach, kale, and Swiss chard which are low in carbs but high in fiber and nutrients.
- Nuts: Walnuts, almonds, and pecans as nutrient-dense foods that provide lasting energy.
- Bone Broth: Rich in electrolytes and can be consumed during fasting to aid in hydration and nutrient intake.
✅ Tip
Foods not to eat
- High Carb Meals: Any meal or snack high in carbohydrates that can break ketosis and fasting benefits.
- Sugar-Laden Beverages: Fruit juices, sodas, and sweetened drinks which can cause insulin spikes.
- Snack Foods: Chips, crackers, and other processed snacks that are calorie-dense and nutrient-poor.
- Alcohol: Can disrupt metabolic processes and interfere with the benefits of intermittent fasting.
- Grain-Based Products: Breads, cereals, and pastas which are high in carbs and can interrupt fasting and ketosis.
Main benefits
Combining keto diet plan for intermittent fasting integrates the benefits of ketosis with the metabolic boost from fasting. This powerful combination can accelerate fat loss and increase mental clarity. It's an effective regimen for those seeking to enhance their metabolic health while simplifying meal planning.
📊 Nutrient breakdown of the Keto diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Keto Diet Plan with Intermittent Fasting
Day 1
- Breakfast: Scrambled eggs cooked in coconut oil with spinach and mushrooms
- Lunch: Grilled salmon served over a bed of mixed greens with olive oil dressing
- Dinner: Baked chicken thighs with cauliflower rice sautéed in ghee
- Snack: Handful of almonds and walnuts
Day 2
- Breakfast: Avocado smoothie blended with Greek yogurt, heavy cream, and spinach
- Lunch: Tuna salad made with olive oil, olives, cucumber, and bell peppers served in lettuce wraps
- Dinner: Beef stir-fry with broccoli, cauliflower, and mushrooms cooked in coconut oil
- Snack: Cheese slices with a few raspberries
Day 3
- Breakfast: Keto pancakes made with almond flour and topped with strawberries and a dollop of heavy cream
- Lunch: Grilled pork loin chops with sautéed asparagus in grass-fed butter
- Dinner: Baked chicken thighs with a side of zucchini noodles tossed in olive oil and garlic
- Snack: Celery sticks with cream cheese
Day 4
- Breakfast: Keto-friendly bacon and spinach quiche made with eggs and cheese
- Lunch: Greek salad with feta cheese, olives, cucumber, and bell peppers drizzled with olive oil
- Dinner: Grilled salmon with a side of roasted cauliflower florets in coconut oil
- Snack: Macadamia nuts and chia seed pudding made with heavy cream
Day 5
- Breakfast: Keto omelet filled with cheese, mushrooms, and spinach cooked in grass-fed butter
- Lunch: Chicken salad with avocado, bacon, and ranch dressing
- Dinner: Beef stir-fry with bell peppers, broccoli, and kale cooked in coconut oil
- Snack: Hard-boiled eggs
Day 6
- Breakfast: Scrambled eggs cooked in ghee with sautéed kale and mushrooms
- Lunch: Tuna lettuce wraps with avocado, cucumber, and a drizzle of olive oil
- Dinner: Grilled chicken thighs with a side of roasted asparagus in olive oil
- Snack: Walnuts and flaxseed crackers with cream cheese
Day 7
- Breakfast: Coconut flour pancakes topped with sliced almonds and strawberries, served with a side of Greek yogurt
- Lunch: Baked salmon with steamed broccoli and cauliflower drizzled with melted grass-fed butter
- Dinner: Beef and broccoli stir-fry cooked in coconut oil
- Snack: Sliced bell peppers with guacamole
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⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024