{"id":71061,"date":"2025-02-24T13:29:09","date_gmt":"2025-02-24T13:29:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71061"},"modified":"2025-02-24T13:29:09","modified_gmt":"2025-02-24T13:29:09","slug":"keto-intermittent-fasting-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/","title":{"rendered":"Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &#038; More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#What_Is_A_Keto_Intermittent_Fasting_Meal_Plan\" >What Is A Keto Intermittent Fasting Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Can_You_Do_Intermittent_Fasting_And_Keto_Together\" >Can You Do Intermittent Fasting And Keto Together?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Who_Should_Not_Consider_A_Keto_Diet_Plan_With_Intermittent_Fasting\" >Who Should Not Consider A Keto Diet Plan With Intermittent Fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#What_Is_The_Best_Intermittent_Fasting_Schedule_For_Keto\" >What Is The Best Intermittent Fasting Schedule For Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#What_Is_A_Good_Example_Of_A_Keto_Intermittent_Fasting_Meal_Plan\" >What Is A Good Example Of A Keto Intermittent Fasting Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Option_1_%E2%80%93_1800_Calorie_Keto_Meal_Plan\" >Option 1 &#8211; 1800 Calorie Keto Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Option_2_%E2%80%93_1500_Calorie_Keto_Meal_Plan\" >Option 2 &#8211; 1500 Calorie Keto Meal Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#How_Much_Weight_Can_You_Lose_In_A_Month_With_Intermittent_Fasting_And_Keto\" >How Much Weight Can You Lose In A Month With Intermittent Fasting And Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Why_Am_I_Not_Losing_Weight_On_Keto_And_Intermittent_Fasting\" >Why Am I Not Losing Weight On Keto And Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#What_are_the_9_rules_of_keto\" >What are the 9 rules of keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#Why_am_I_not_losing_weight_on_keto_after_2_weeks\" >Why am I not losing weight on keto after 2 weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#What_is_the_30-30-30_rule_for_weight_loss\" >What is the 30-30-30 rule for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#How_do_I_know_Im_in_ketosis\" >How do I know I\u2019m in ketosis?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Keto and intermittent fasting are currently among the most popular eating plans for weight loss and management. Keto meal plans are great for those who find it easy to reduce their carbohydrate intake.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\">Intermittent fasting<\/a> suits anyone who prefers to time their food intake without eliminating food groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these meal plans each have advantages and disadvantages, many researchers have found they help with weight loss for some people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might have considered combining both diets simultaneously, creating a keto intermittent meal plan. But can such a weight loss diet work?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read more to learn if and how you can combine intermittent fasting with keto and the pros and cons of such an eating plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Keto_Intermittent_Fasting_Meal_Plan\"><\/span><strong>What Is A Keto Intermittent Fasting Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A keto intermittent fasting meal plan combines the rules of the ketogenic diet with an intermittent fasting schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A ketogenic diet is a high-fat, low-carbohydrate meal plan that began in the early 1920s to treat epilepsy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Although it has existed for a long time, this eating plan only recently gained popularity after many realized its potential weight loss benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The keto eating plan reduces your carbohydrate intake to 20-50 grams daily.\u00a0<\/span><\/p>\n<p><b>The macro intake for a keto diet is typically:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">55-60% of energy from fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30-35% of energy from protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-10% of energy from carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, intermittent fasting is less of a diet and more of an eating pattern that cycles between eating and fasting periods\/windows.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This fasting practice does not restrict what foods you eat but reduces calorie intake by limiting the time allotted. Like the ketogenic diet, most people see this eating pattern as a weight loss method and an alternative to the weight loss dietary practice of traditional calorie restriction (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A keto and intermittent fasting meal plan integrates the principles of these two eating plans into one hybrid plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-66619 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-1024x640.png\" alt=\"Keto Intermittent Fasting Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Intermittent_Fasting_And_Keto_Together\"><\/span><strong>Can You Do Intermittent Fasting And Keto Together?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can combine <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-with-keto\/\">intermittent fasting (IF) and keto<\/a>, which may be especially intriguing if you want to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there isn\u2019t enough research to say that combining these two diets will lead to more weight loss, IF and keto don\u2019t have any directly conflicting rules, so it is possible.\u00a0<\/span><\/p>\n<p><b>However, limiting what you can eat (keto) and when you can eat (IF) can result in an overly restrictive diet that doesn\u2019t:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide enough energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meet your nutritional needs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide nutrients to stay healthy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With that said, it is best to understand that not everyone should do keto or IF, or worse, think of mixing these two.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Not_Consider_A_Keto_Diet_Plan_With_Intermittent_Fasting\"><\/span><strong>Who Should Not Consider A Keto Diet Plan With Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to research, the ketogenic diet is not the best eating plan for those suffering from illnesses such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Liver failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pancreatitis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inborn disorders of fat metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Several other diseases<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experts advise pregnant and breastfeeding women, as well as persons with a history of eating disorders, to not do the keto diet (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539910\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like the keto diet, IF is safe for many, but not everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in late 2023, researchers found that when people with a history of disordered eating combined IF and low-carb diets, it led to a significant increase in disordered eating, especially binge eating (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the same study, researchers also recommended that aside from people with disordered eating, children and teens, the elderly, as well as pregnant and\/or lactating women should not participate in intermittent fasting (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you must take certain medications with food, which is something to consider and discuss with your healthcare provider if you want to try IF.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, people with a history of disordered eating and pregnant\/breastfeeding women mentioned in both studies should not try a keto with intermittent fasting meal plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other groups mentioned should also not attempt this eating plan without seeking medical advice.<\/span><\/p>\n<p><b>Read more: <\/b><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-ideas\/\"><em>Intermittent Fasting Meal Ideas to Make Weeknights Easier<\/em><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Intermittent_Fasting_Schedule_For_Keto\"><\/span><strong>What Is The Best Intermittent Fasting Schedule For Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No one has discovered the best intermittent fasting schedule for the keto diet\u2014or any other diet, for that matter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to combine a keto diet plan with intermittent fasting, the best way to find the schedule that works for you is through trial and error or by deciding which best suits your lifestyle and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By trying the different IF schedules, you can better determine which works and feels best for you.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>6 Popular Intermittent Fasting (IF) Schedules Include:<\/b><\/p>\n<ul>\n<li><strong>the 16\/8 schedule<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The 16\/8 is the most popular eating pattern of all intermittent fasting schedules.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the 16\/8 method, you fast for 16 hours a day and have an 8-hour eating window during which you consume your daily calorie intake (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11054438\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people fast overnight and then choose any 8-hour window during the day that works best for them.<\/span><\/p>\n<ul>\n<li><strong>the 12\/12 schedule<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The 12\/12 is an easier version of the 16\/8, and many beginners use it for intermittent fasting when a 16-hour fast is too long for them. Not only do you fast for a shorter timeframe, but your eating window is also longer.<\/span><\/p>\n<ul>\n<li><strong>the 20\/4 schedule<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as the warrior diet, this is an extended version of the 16\/8 method.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals fast for 20 hours and have a short 4-hour eating window to consume their daily calorie intake (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11054438\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Because of the long fasting window, most diet experts don\u2019t recommend this method for beginners.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68051\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes-1024x640.png\" alt=\"Keto Intermittent Fasting Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4767-best-keto-dessert-recipes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>the OMAD Diet<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you thought the 20\/4 schedule pushed it, then the OMAD is undoubtedly not for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The OMAD diet\/fasting schedule is the least recommended diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because OMAD requires you to fast for 23 hours in a day and only have a 1-hour eating window, it can lead to extreme hunger, which is not sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having just 1 hour a day to consume all your calories may lead to undereating as the time frame is too short to eat well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trying to force yourself to eat all your recommended calorie intake in this timeframe could also lead to vomiting.<\/span><\/p>\n<ul>\n<li><strong>Alternate Day Fasting<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike the schedules mentioned above, this variation does not include daily fasting and eating windows.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, an alternate-day fast dieter fasts every other day. On fasting days, they consume only 25% of their daily calorie intake, around 500 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On feasting days, however, they are not restricted to any caloric intake (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIR.0000000000000476\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>the 5:2 Diet<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The 5:2 variation does not involve everyday fasting and feeding windows like alternate-day fasting. The 5:2 diet requires participants to eat as usual 5 days a week and fast twice weekly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On fasting days, women can consume up to 500 calories while men consume up to 600 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8598045\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dieticians recommend that you do not do fasting days consecutively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, it is best to have a day or two between the first fasting day and the next.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to determine which schedule works best for you is to follow a 1 week keto meal plan with your preferred schedule and see how you feel about it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the option you chose feels right, go with it. However, if you do not like it, discard it and choose something else. It\u2019s all about personal preference.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Example_Of_A_Keto_Intermittent_Fasting_Meal_Plan\"><\/span><strong>What Is A Good Example Of A Keto Intermittent Fasting Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are two examples of a day of <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-quiz\/\">intermittent fasting<\/a> while on a keto diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The meal plan works well with a 16\/8 schedule or a similar one (12\/12 or 14\/10).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it could also represent your meal plan for eating days on alternate-day or 5:2 fasting plans.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_1_%E2%80%93_1800_Calorie_Keto_Meal_Plan\"><\/span><b>Option 1 &#8211; 1800 Calorie Keto Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Egg white and mushroom omelet plus chocolate and coconut milkshake (Calories: 551. Fats: 36g. Protein: 45g. Carbs: 18g.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2<\/b><span style=\"font-weight: 400;\"> &#8211; Blackberry Spinach salad with Spicy tuna roll (Calories: 590. Fats: 41g. Protein: 37g. Carbs: 23g.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Pan-fried T-bone steak with Caprese salad (Calories: 657. Fats: 53g. Protein: 40g. Carbs: 5g.)<\/span><\/li>\n<\/ul>\n<p><b>Total Intake for the Day:<\/b><span style=\"font-weight: 400;\"> Calories: 1798. Fats: 131g. Protein: 122g. Carbs: 45g.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_2_%E2%80%93_1500_Calorie_Keto_Meal_Plan\"><\/span><b>Option 2 &#8211; 1500 Calorie Keto Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1<\/b><span style=\"font-weight: 400;\"> &#8211; 2 fried eggs and \u00be cup Greek yogurt (Calories: 509. Fats: 39g. Protein: 16g. Carbs: 14g.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2<\/b><span style=\"font-weight: 400;\"> &#8211; Lime chicken salad with cauliflower and tahini (Calories: 447. Fats: 27g. Protein: 40g. Carbs: 15g.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3<\/b><span style=\"font-weight: 400;\"> &#8211; Pan-fried T-bone with a spinach and tomato salad (Calories: 541. Fats: 43g. Protein: 29g. Carbs: 13g.)<\/span><\/li>\n<\/ul>\n<p><b>Total Intake for the Day:<\/b><span style=\"font-weight: 400;\"> Calories: 1496. Fats: 105g. Protein: 92g. Carbs: 42g.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As these two examples show, you can practice intermittent fasting on a keto diet regardless of your calorie intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_In_A_Month_With_Intermittent_Fasting_And_Keto\"><\/span><strong>How Much Weight Can You Lose In A Month With Intermittent Fasting And Keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone can expect to lose a unique number of pounds while on the keto intermittent fasting meal plan. Remember that weight loss depends on more than diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33035570\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), so we cannot give you a specific number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus combining these two does not guarantee faster weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy and sustainable weight loss means losing 1-2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will eventually reach your weight goal if you stay within these parameters.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lazy-keto-meal-plan\/\">Master the Keto Diet with This Simple 7-Day Lazy Keto Meal Plan<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_On_Keto_And_Intermittent_Fasting\"><\/span><strong>Why Am I Not Losing Weight On Keto And Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not losing weight intermittent fasting, and doing keto may be due to several factors, including the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Undereating\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating too little does not lead to more weight loss. Instead, it may cause the body to hold on to the already-existing stored fat, slowing metabolic rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body can do this if it believes that you are starving, and thus, it increases its efforts to keep you alive.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Overeating<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating in a caloric surplus means consuming more food energy than your body burns daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body stores leftover calories as fat, leading to fat and weight gain over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you are eating at a moderate calorie deficit to prevent this.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>You Need To Increase Your Physical Activity<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise helps your body burn more calories than it regularly burns daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just 30 minutes of exercise five days a week will increase calorie burning, kickstarting the paused weight loss.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>You Are Too Stressed\/Not Sleeping Enough<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies have shown that increased stress levels and inadequate sleep can negatively affect eating habits and weight loss efforts. To avoid high-stress levels, find positive ways to destress and try to sleep for 7 to 9 hours a night (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10241186\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68952\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1024x640.png\" alt=\"Keto Intermittent Fasting Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_9_rules_of_keto\"><\/span><strong>What are the 9 rules of keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are no established nine rules of ketosis. This diet has one straightforward rule:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your fat intake should be high, and your carb intake should not exceed 50 daily grams. As previously mentioned, your macros should contain 55-60% energy from fat, 30-35% from protein, and 5-10% from carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from that, stay hydrated, limit ultra-processed foods, consume more whole foods, and track your macros &#8211; the same rules with every healthy and sustainable weight loss eating plan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_not_losing_weight_on_keto_after_2_weeks\"><\/span><strong>Why am I not losing weight on keto after 2 weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Two weeks is a short timeframe for you to worry about not seeing drastic changes in your weight. However, you should wait at least a month to gauge your progress accurately.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_30-30-30_rule_for_weight_loss\"><\/span><strong>What is the 30-30-30 rule for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 30-30-30 rule is a social media weight loss trend that encourages you to consume 30 grams of protein within 30 minutes of waking up and then doing 30 minutes of low-intensity exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While people on social media claim that this practice leads to fat loss and muscle gain, this rule has no explicit scientific backing and should not be relied upon as fact. However, including protein in every meal and engaging in physical activity are healthy goals for most people.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_know_Im_in_ketosis\"><\/span><strong>How do I know I\u2019m in ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Keto flu symptoms, including nausea, vomiting, headache, fatigue, dizziness, insomnia, reduced exercise tolerance, and constipation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), are a pretty easy way to tell if your body is in <a href=\"https:\/\/betterme.world\/articles\/liquids-to-drink-while-fasting\/\">ketosis<\/a>. However, most of these symptoms should improve as your body adjusts.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_Intermittent_Fasting_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A keto intermittent fasting meal plan incorporates two popular weight loss methods into one. Because keto and IF don\u2019t have conflicting rules, it is possible to do them together, which could lead to weight loss. However, it is essential to note that combining these does not necessarily guarantee faster weight loss results, and neither practice is safe for everyone. Talk to your healthcare provider before starting a new diet or weight loss plan.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Keto and intermittent fasting are currently among the most popular eating plans for weight loss and management. Keto meal plans are great for those who find it easy to reduce their carbohydrate intake.\u00a0 Intermittent fasting suits anyone who prefers to time their food intake without eliminating food groups. While these meal plans each have advantages [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71062,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-71061","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &amp; More - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the effects of a keto intermittent fasting meal plan? Check out this article to see if this combination can work for effective weight loss.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &amp; More\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the effects of a keto intermittent fasting meal plan? Check out this article to see if this combination can work for effective weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4933-keto-intermittent-fasting-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &#038; More\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\"},\"wordCount\":1917,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4933-keto-intermittent-fasting-meal-plan.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Keto and intermittent fasting are currently among the most popular eating plans for weight loss and management. Keto meal plans are great for those who find it easy to reduce their carbohydrate intake.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\\\">Intermittent fasting<\/a> suits anyone who prefers to time their food intake without eliminating food groups.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While these meal plans each have advantages and disadvantages, many researchers have found they help with weight loss for some people.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You might have considered combining both diets simultaneously, creating a keto intermittent meal plan. But can such a weight loss diet work?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read more to learn if and how you can combine intermittent fasting with keto and the pros and cons of such an eating plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Keto Intermittent Fasting Meal Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A keto intermittent fasting meal plan combines the rules of the ketogenic diet with an intermittent fasting schedule.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A ketogenic diet is a high-fat, low-carbohydrate meal plan that began in the early 1920s to treat epilepsy (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Although it has existed for a long time, this eating plan only recently gained popularity after many realized its potential weight loss benefits.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The keto eating plan reduces your carbohydrate intake to 20-50 grams daily.\u00a0<\/span>\\r\\n\\r\\n<b>The macro intake for a keto diet is typically:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\",\"name\":\"Keto Intermittent Fasting Meal Plan: What Is It? 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How To Do It & More - BetterMe","description":"Are you curious about the effects of a keto intermittent fasting meal plan? Check out this article to see if this combination can work for effective weight loss.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Keto Intermittent Fasting Meal Plan: What Is It? How To Do It & More","og_description":"Are you curious about the effects of a keto intermittent fasting meal plan? Check out this article to see if this combination can work for effective weight loss.","og_url":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4933-keto-intermittent-fasting-meal-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Keto Intermittent Fasting Meal Plan: What Is It? How To Do It &#038; More","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/"},"wordCount":1917,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/4933-keto-intermittent-fasting-meal-plan.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Keto and intermittent fasting are currently among the most popular eating plans for weight loss and management. Keto meal plans are great for those who find it easy to reduce their carbohydrate intake.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-intermittent-fasting-for-muscle-gain\/\">Intermittent fasting<\/a> suits anyone who prefers to time their food intake without eliminating food groups.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While these meal plans each have advantages and disadvantages, many researchers have found they help with weight loss for some people.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You might have considered combining both diets simultaneously, creating a keto intermittent meal plan. But can such a weight loss diet work?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read more to learn if and how you can combine intermittent fasting with keto and the pros and cons of such an eating plan.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Keto Intermittent Fasting Meal Plan?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A keto intermittent fasting meal plan combines the rules of the ketogenic diet with an intermittent fasting schedule.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A ketogenic diet is a high-fat, low-carbohydrate meal plan that began in the early 1920s to treat epilepsy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Although it has existed for a long time, this eating plan only recently gained popularity after many realized its potential weight loss benefits.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The keto eating plan reduces your carbohydrate intake to 20-50 grams daily.\u00a0<\/span>\r\n\r\n<b>The macro intake for a keto diet is typically:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400 ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/","name":"Keto Intermittent Fasting Meal Plan: What Is It? 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