Intermittent Fasting and Keto: The Complete Guide

Look, I dropped 17kg in 6 months with 36-hour weekend fasts combined with keto. No misery, no strict rules—just real strategies that actually work. Coffee with cream? Hell yes. Electrolytes? Absolutely. This guide breaks down everything you need to know about combining intermittent fasting and keto, minus the BS.

Skip & Fuel Hack: During my 36-hour fasts, electrolytes were the game-changer. No headaches, no misery. The cravings? They ghosted me by week 3.

Why This Combination Works

Intermittent fasting and keto aren't just trendy diets—they're powerful tools that work together to transform your metabolism. When I started this journey, I was skeptical. But after 6 months of 36-hour weekend fasts combined with keto refueling, the results spoke for themselves: 17kg down, energy through the roof, and a relationship with food that actually makes sense.

Intermittent Fasting (IF)

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat but rather when to eat them.

Common IF Methods

1. 16:8 Method

   • Fast for 16 hours, eat within an 8-hour window
   • Most popular and sustainable approach
   • Example: Eat from 12 PM to 8 PM, fast from 8 PM to 12 PM

2. 5:2 Method

   • Eat normally for 5 days, restrict calories to 500-600 for 2 days
   • Non-consecutive fasting days recommended

3. Eat-Stop-Eat

   • 24-hour fasts once or twice per week
   • Example: Fast from dinner one day to dinner the next day

4. Alternate Day Fasting

   • Alternate between fasting days and eating days
   • Modified versions allow 500 calories on fasting days

Benefits of Intermittent Fasting

• Weight Loss: Creates calorie deficit and may boost metabolism
• Insulin Sensitivity: Improves blood sugar control
• Cellular Repair: Triggers autophagy (cellular cleanup process)
• Brain Health: May protect against neurodegenerative diseases
• Longevity: Potential anti-aging effects
• Inflammation Reduction: May reduce chronic inflammation

Skip & Fuel Reality Check: The first few weeks of IF were rough. I was hangry, tired, and questioning everything. But by week 3, something clicked. My energy stabilized, hunger became manageable, and I actually started looking forward to my eating windows. The key? Electrolytes and not being too strict with myself.

Key Terms and Concepts

• Autophagy: Cellular process of removing damaged components
• Insulin Sensitivity: How effectively cells respond to insulin
• Metabolic Flexibility: Ability to switch between fuel sources
• Ghrelin: Hunger hormone that decreases during fasting
• Ketosis: Metabolic state where body burns fat for fuel

Ketogenic Diet (Keto)

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, very low-carbohydrate diet that forces the body to burn fats instead of carbohydrates for energy.

Macronutrient Ratios

• Fat: 70-80% of daily calories
• Protein: 15-25% of daily calories
• Carbohydrates: 5-10% of daily calories (typically 20-50g net carbs)

Foods to Eat

High-Fat Foods:

• Avocados
• Nuts and seeds
• Olive oil, coconut oil, MCT oil
• Fatty fish (salmon, mackerel)
• Full-fat dairy
• Eggs
• Meat and poultry

Low-Carb Vegetables:

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Zucchini, cucumber, bell peppers

Proteins:

• Grass-fed beef
• Pasture-raised chicken
• Wild-caught fish
• Eggs

Foods to Avoid

• Grains (wheat, rice, oats, corn)
• Sugar and sweeteners
• Most fruits (except berries in small amounts)
• Starchy vegetables (potatoes, sweet potatoes)
• Legumes (beans, lentils, chickpeas)
• Processed foods

Benefits of Keto

• Weight Loss: Rapid initial weight loss due to water loss and fat burning
• Blood Sugar Control: May help manage diabetes
• Mental Clarity: Many report improved focus and concentration
• Reduced Inflammation: May help with inflammatory conditions
• Epilepsy Management: Originally developed to treat epilepsy
• Appetite Suppression: High fat and protein content increases satiety

Skip & Fuel Pro Tip: Keto flu is real, but it doesn't have to be miserable. I made every mistake in the book: not enough electrolytes, too much protein, not enough fat. The game-changer? Adding a pinch of sea salt to my morning coffee and making sure I was actually eating enough calories. Your body needs fuel to burn fuel.

Key Terms and Concepts

• Ketosis: Metabolic state where body produces ketones from fat
• Ketones: Alternative fuel source produced by the liver
• MCT Oil: Medium-chain triglycerides that quickly convert to ketones
• Net Carbs: Total carbohydrates minus fiber
• Keto Flu: Temporary symptoms when transitioning to ketosis
• Glycogen: Stored glucose in liver and muscles

Combining Intermittent Fasting with Keto

This is where the magic happens. When I first tried combining IF and keto, I was skeptical. How could eating less frequently AND restricting carbs possibly work? But here's the thing—they're not working against each other, they're amplifying each other's effects.

Why This Combination is Powerful

1. Faster Ketosis: Fasting depletes glycogen stores, so you hit ketosis faster
2. Enhanced Fat Burning: Both approaches train your body to burn fat as fuel
3. Improved Insulin Sensitivity: The combination is like a one-two punch for blood sugar control
4. Appetite Control: Keto keeps you full, IF teaches you when you're actually hungry
5. Metabolic Flexibility: You become a fat-burning machine that can switch fuel sources effortlessly

My 36-Hour Weekend Approach

Here's exactly what I do every weekend:

Friday 8pm: Last meal (usually something satisfying but keto-friendly) Saturday: Coffee with cream, electrolytes, lots of water Sunday 8am: Break the fast with a proper keto meal

Skip & Fuel Hack: The key to making this work? Don't overthink it. I drink coffee with cream during my fasts because it keeps me sane and doesn't break ketosis. Some purists will tell you it's not a "true" fast, but I'm not here for purity—I'm here for results.

Implementation Strategies That Actually Work

1. Start with Keto First: Get fat-adapted before adding fasting
2. Begin with 12:8: Don't jump straight into 36-hour fasts
3. Electrolytes are Everything: Sodium, potassium, magnesium—get them in
4. Listen to Your Body: Some days you need more food, some days less
5. Have a Plan: Know what you'll eat when you break your fast

The Real Challenges (And How to Handle Them)

Keto Flu Hits Harder: When you combine IF and keto, the transition can be rough. I felt like I had the flu for a solid week. The solution? More electrolytes than you think you need, and don't be afraid to eat more fat.

Social Situations Suck: Try explaining to your friends why you're not eating at the dinner party. I learned to either plan my eating windows around social events or just own it. "I'm doing a 36-hour fast" sounds way cooler than "I'm on a diet."

You'll Question Everything: Around week 2, you'll wonder if this is worth it. The cravings will be intense, your energy will be low, and you'll want to quit. This is normal. Push through to week 3—that's when everything clicks.

Exercise Feels Different: Your workouts might suffer initially. That's okay. Your body is learning to burn fat instead of glucose. Give it time and don't push too hard.

Skip & Fuel Reality Check: I almost quit in week 2. I was tired, hangry, and convinced this was just another fad diet. But I stuck with it, and by week 3, I felt like a different person. The energy, the mental clarity, the way my clothes fit—it was all worth the initial struggle.

Safety First (Because I'm Not a Doctor)

Look, I'm just a regular person who found something that worked. Before you dive into this, make sure it's safe for you.

Who Should Skip This Approach

• Pregnant or breastfeeding women: Your body needs consistent fuel
• People with eating disorders: This could trigger unhealthy patterns
• Anyone with diabetes: Blood sugar management is crucial
• People on certain medications: Some meds need to be taken with food
• Anyone under 18: Your body is still developing

Red Flags to Watch For

• Dizziness or lightheadedness that doesn't improve with electrolytes
• Heart palpitations or irregular heartbeat
• Severe fatigue that lasts more than a few days
• Nausea or vomiting
• Any symptoms that feel "off"

Skip & Fuel Safety Note: I'm not a doctor, and this isn't medical advice. If you have any health conditions, talk to your healthcare provider first. Better to be safe than sorry.

How to Do This Safely

1. Start Slow: Don't jump into 36-hour fasts on day one
2. Track Everything: How you feel, what you eat, your energy levels
3. Get Regular Check-ups: Blood work every few months
4. Listen to Your Body: If something feels wrong, stop
5. Have a Plan B: Know when to take a break or adjust

Debunking the BS (Because There's a Lot of It)

After 6 months of this approach, I've heard every myth in the book. Let me set the record straight.

Intermittent Fasting Myths That Drive Me Crazy

"You'll lose muscle mass" - Nope. I actually gained muscle while losing fat. The key? Eating enough protein during your eating windows and not fasting for too long.

"It slows down your metabolism" - Actually, the opposite. My metabolism feels like it's on fire now. I have more energy than I did in my 20s.

"You must eat breakfast" - This is the biggest lie. Breakfast is just another meal. Your body doesn't care what time you eat, it cares about what you eat.

"You'll be hangry all the time" - The first few weeks? Maybe. But once you're fat-adapted, hunger becomes manageable. I actually forget to eat sometimes.

Keto Myths That Need to Die

"You can't eat vegetables" - I eat more vegetables now than I ever did. Spinach, broccoli, cauliflower, zucchini—the list goes on.

"It's all bacon and butter" - Sure, I eat bacon and butter, but I also eat salmon, avocados, nuts, and tons of vegetables. It's about quality, not just fat.

"You'll have no energy" - This one made me laugh. I have more energy now than I did when I was eating carbs all day. The key is getting through the adaptation period.

"It's not sustainable" - 6 months in, and I'm not going back. This feels more sustainable than any diet I've ever tried.

Skip & Fuel Truth Bomb: The biggest myth? That this is hard. It's not hard once you get the hang of it. The hardest part is unlearning everything you thought you knew about nutrition.

Your 30-Day Game Plan (The Real One)

Here's exactly what I wish someone had told me when I started. No fluff, just the truth about what to expect.

Week 1-2: The Preparation Phase

What to do:

• Clean out your pantry (seriously, get rid of the junk)
• Stock up on electrolytes (sodium, potassium, magnesium)
• Plan your first week of meals
• Set a realistic goal (mine was just to make it through the first week)

What to expect:

• You'll feel like you're missing something
• Cravings will be intense
• You'll question why you're doing this
• This is normal. Push through.

Week 3-4: The Implementation Phase

What to do:

• Start with 12:8 fasting (eat from 12pm to 8pm)
• Focus on whole foods (meat, fish, eggs, vegetables, healthy fats)
• Track everything (food, mood, energy, sleep)
• Don't be afraid to eat more fat

What to expect:

• Energy will start to stabilize
• Hunger will become more manageable
• You might feel a bit "off" (this is your body adapting)
• You'll start to see some changes

Month 2+: The Optimization Phase

What to do:

• Gradually increase your fasting window if you want
• Experiment with different foods
• Add variety to prevent boredom
• Consider longer fasts (like my 36-hour weekend approach)

What to expect:

• This will start to feel natural
• You'll have more energy than you know what to do with
• Your relationship with food will change
• You'll wonder why you didn't start sooner

Skip & Fuel Pro Tip: Don't try to be perfect. I made mistakes, had cheat days, and questioned everything. The key is consistency, not perfection. Show up every day, even if it's not perfect.

The Bottom Line

After 6 months of combining intermittent fasting with keto, here's what I know for sure:

This approach works. I dropped 17kg, gained energy I didn't know I had, and finally found a relationship with food that makes sense. But it's not magic—it's science, consistency, and a willingness to try something different.

The first few weeks suck. There's no way around it. You'll feel tired, hangry, and question everything. But if you push through to week 3, something clicks. Your body adapts, your energy stabilizes, and you start to see results.

Electrolytes are everything. This isn't optional. Without proper sodium, potassium, and magnesium, you'll feel like garbage. With them, you'll feel like a superhero.

It's not about perfection. I've had cheat days, made mistakes, and questioned everything. The key is showing up every day, even when it's not perfect.

Real people need real solutions. This isn't about following some strict protocol that makes you miserable. It's about finding what works for your life, your schedule, and your goals.

Skip & Fuel Final Truth: The biggest transformation wasn't just the weight loss—it was the mental shift. I stopped seeing food as the enemy and started seeing it as fuel. I stopped obsessing over every calorie and started focusing on how I felt. That's when everything changed.

Ready to Try It Yourself?

This is exactly the approach I used to drop 17kg—36-hour weekend fasts (Friday 8pm to Sunday 8am), keto refueling on Sundays, and zero misery. The Skip & Fuel app will help you track it all, with electrolyte reminders and real support.

Join the waitlist to be first in line when we launch.

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About the Author: Skip & Fuel was created by someone who lost 17kg in 6 months using the 36-hour weekend fasting approach. Real results, real strategies—no BS.