What Keto Foods Can I Eat with Intermittent Fasting?

minute read | Last update: Aug 14th2022

This article is backed by studies and reviewed by a certified dietician.

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Finding out what liquids I could drink during my fasting window was already challenging enough, but what about the keto foods I can eat during intermittent fasting? I had to make sure I took foods dense in nutrients to compensate for that long stretch of fasting while considering my fat, protein, and most importantly, carb intake.


The keto foods suitable for consumption during an intermittent fast are the same as you would take even without a fast. Keep in mind that you can have healthy unsaturated fats, proteins, smart carbs, nuts, and fruits during your feeding window. However, making sure your food sources are dense can help in providing enough satiety.


You do not necessarily need to ingest everything that comes your way in the name of hunger. Quantity matters for some people when it comes to food, but you have to remember that you are on a weight loss routine. In the case of what keto foods to eat during an intermittent fast, quality trumps quantity.


Interested in seeing what keto foods are suitable for consumption during an intermittent fast? Stick with us to see the popular IF schedules, tips to help you feel fuller when eating after a fast, and a list of foods under different groups that deserve a spot on your shelf.

What Are The Most Common Intermittent Fasting Schedules?

There are more than ten types of intermittent fasting based on factors like the duration of the eating window and targeted calorie intake on specific days.


Here are the four most popular intermittent fasting schedules used by those pairing an intermittent fast with a ketogenic diet;

16:8 Fasting

This type of intermittent fasting comprises an eating window (usually between 8 hours), while the remainder of the day is the fasting period.


A feeding window of 8:00 am to 5:00 pm is excellent if you are to take your dinner early, and likewise, sleep early. What is remarkable about the 16:8 fasting is how flexible it can be made irrespective of your schedule. The sixteen hours of fasting and eight hours of feeding remain constant.


You don’t have to skip meals during time-restricted fasting, as the fasting period is most likely spent sleeping. Autophagy also takes place during time-restricted fasting, just as it does in the overnight plan.


It is recommended that due to hormonal balance, females should not exceed fourteen hours when on a 16:8 fasting plan. This translates to a wider eating window and less fasting for women.

One Meal A Day Fasting (OMAD)

As the name implies, one meal a day fasting means you have to pick one between breakfast, lunch, and dinner. Throughout fasting periods, you can, of course, have water and other zero-calorie drinks like unsweetened plain coffee and black tea.


One meal a day fasting has several health benefits, such as reducing heart disease risk factors and reducing blood sugar levels. It is the caloric deficit caused by having just one meal that drives weight loss in this instance.


OMAD has been regarded as being extreme and not suitable for beginners. Some variations of this fasting schedule allow for the addition of a light snack or two during fasting windows.


In OMAD, whichever meal you choose to consume is entirely dependent on you.

5:2 Fasting

5:2 fasting allows for consumption of your regular meals for any five out of the seven days in the week. The two days are not fasting-focused but more about cutting down on your calorie intake.


The days with the smaller meals allow for 500 to 600 calories, 250-300 calories each day.

Spontaneous Fasting

In spontaneous fasting, there is no set fasting or eating window set. In spontaneous fasting, you miss a meal if you are occupied with a task or too lazy to cook. With time, you’ll find your calorie intake reducing.


Spontaneous fasting might work well for individuals who have jobs with time constraints, or even digital nomads who getting up to cook could feel like a lot.

What Are The Basic Principles To Stick To When Consuming Keto Meals On An Intermittent Fast?

If you are on an intermittent fast paired with a ketogenic diet, there are principles/rules to adhere to for the best meals possible. These principles would help make your eating window worth the wait;

Consume Your Meals Slowly Until You Are Satisfied

Eating your meals in a hurry doesn’t give you the chance to savor your meal and possibly end up choking. However, when you eat your meal slowly or even break meals into smaller rations at different times, you could end up feeling full and satisfied.

Consume Minimally Processed Foods Most Of The Time

You cannot compare processed meals to homemade meals in terms of freshness and the satisfaction of cooking your meals. Most processed foods tend to contain additives like trans fats, carrageenan, and sodium nitrates, threatening one’s health.

If you are to consume processed foods, let them be as minimal as possible.

Eat A Balance Of Fruits, Lean Protein, Healthy Fats, Smart Carbs, And Vegetables.

Getting a little bit of everything on a keto diet is crucial to your health, as each macro has its part to play in the body.


Fruits like pears make a great addition to your keto diet when on an intermittent fast. Healthy unsaturated fats like extra virgin olive oil and carbs such as avocados are a must-add to a keto meal.


Throw in some vegetables, like cauliflower or kale, and you are good to go.

What Macros Are Most Important To Consume During My Eating Window?

When pairing an intermittent fast with a ketogenic diet, it is essential to watch what you consume during your eating window. Nutrient-dense foods are advised, but what are the most crucial macronutrients that should make up your eating window;

Fat

Being the major component of the ketogenic diet, healthy unsaturated fats are crucial to keep your body in ketosis. The recommended proportion of fat that should make up your meal should be anywhere between 70-80% of the total daily calorie intake.


Get in more fat than you usually consume; if not, you could end up feeling hungry and starved. Adding fat bombs, grass-fed ghee, and high-fat foods like whole eggs and avocados could help you increase your fat intake.

Protein

When it comes to weight loss, proteins like collagen can help improve metabolism and increase fat-burning. Protein also plays a crucial role in muscle recovery and anti-aging.

Ideally, protein should make up about 10-20% of the total calorie intake per day. If you consume less protein than required, your system begins to deplete lean tissue to meet up to its protein needs.

Carbohydrates

When it comes to carbohydrates and intermittent fasting, you need to consider foods with a low starch content and high dietary fiber content. Net carbs (amount of carbohydrates- the amount of dietary fiber) is essential, as the body does not absorb all carbs.


The total calorie intake for carbohydrates should be no more than 5-10% of the meal when breaking your fast with a ketogenic diet. Eat more than this, and stand the chance of sabotaging your efforts at burning fat gradually.


It is also vital to watch what carbohydrate you incorporate into your meal, as you stand the risk of increasing your blood sugar levels. Smart carbs such as broccoli, mushrooms, and spinach are healthy additions to your keto diet after your fasting window.

What Are The Foods For Each Class Of Macronutrients That Are Okay And That I Should Avoid?

Shopping for the ideal foods to eat and not to eat on a ketogenic diet can be pretty stressful. Here is a comprehensive list of what to eat and what not to consume for each macronutrient class;

Protein

Great for consumption;

  • Fish (salmon and shellfish)
  • Grass-fed beef
  • Tofu
  • Lamb
  • Offal
  • Prawns
  • Mussels
  • Parmesan cheese
  • Goat cheese
  • Sour cream
  • Ricotta cheese
  • Sour cream
  • Tuna

Not to be consumed at all;

  • Cold cuts with added sugar
  • Marinated meat in which sugary sauces are used

Fruits And Veggies

Great for consumption;

  • Avocado
  • Asparagus
  • Kale
  • Chard
  • Cabbage
  • Collard greens
  • Tomatoes
  • Peaches
  • Cantaloupe

Not to be consumed at all;

  • Dates
  • Grapes
  • Bananas
  • Plantains
  • Pineapples

Fats And Oils

Great for consumption;

  • Heavy cream
  • Olive oil
  • Coconut oil
  • Avocado oil

Not to be consumed at all;

  • Trans fat
  • Margarine

Nuts And Seeds

Great for consumption

  • Flaxseed
  • Chia seed
  • Almonds

Not to be consumed

  • Chocolate-covered nuts
  • Sweetened nut

Dairy Products

Great for consumption

  • Cheddar cheese
  • Swiss cheese
  • Parmesan cheese
  • Sour cream
  • Butter

Not great for consumption;

  • Fruit-flavored yogurt
  • Buttermilk

Sweeteners

Exercise moderation when consuming

  • Stevia
  • Xylitol

Not great for consumption

  • Agave
  • Honey
  • Maltodextrin
  • Maple syrup, brown and white sugar

Condiments And Sauces

Great for consumption;

  • Salt
  • Pepper
  • Thyme
  • Oregano, paprika

Use in moderation, as they contain some carbs;

  • Onion powder
  • Garlic powder

Supplements

Great for consumption;

  • Collagen powder
  • Multivitamins

Can be taken optionally, as they help produce ketones

  • MCT oil

What Are Some Tips To Make Myself Feel More Satisfied Leading Up To My Eating Window?

As stated earlier, eating your meals slowly and even dividing them into smaller portions can go a long way in creating a sense of satisfaction.

However, there are other ways to create this feeling of fullness that does not involve you slowing down your eating pace. They are;

Take Collagen Powder Before The Meal.

Studies have shown protein can promote satisfaction in humans when consumed. Collagen is no different and can be found in ocean-dwelling animals such as fish and bones and joints of cows (grass-fed) collagen.


Collagen is available mainly in powder form and available in stores both online and offline. We recommend Authentic Keto Collagen Chocolate Powder for easy mixability, superb taste, and nutritional value.

Take Apple Cider Vinegar Before The Meal.

When drank during the fasting window, apple cider vinegar could help you persist without solid food for more extended periods. Likewise, diluted apple cider vinegar consumed before your keto meal can help you feel satisfied for more extended periods.

Is It Better To Put My Feeding Window In The Morning Or At Night?

It is advised to put your feeding window in the morning, when your mental state is at its peak, preparing you for the day’s activities. Skipping breakfast might not be the best, as it could affect your cognitive abilities, especially in kids and adults.


An article by Washington Post states that people who had their meals in the morning and afternoon were found to have healthier blood lipid profiles. Such individuals were also found to have better control of their blood sugar and had a greater tendency to weigh less.


You could spread your feeding window between 7 am to 3 pm and get in the best nutrients from healthy keto-based meals.

If I Add Workouts To My Intermittent Fasting And Keto Diet, When Is It Best To Eat?

When adding physical activity to your fast and keto diet, it is best to eat and get some nutrients in before hitting the gym. Although working out on an empty stomach may burn fat, there is the chance of tiredness setting in during the workout.

Final Thoughts

Deciding what an ideal keto meal would look like on an intermittent fast might have been a tough one for you, but we just made things a whole lot easier. Thankfully, there are more than enough food sources under each section to whip up several meals.


Feel free to explore your inner chef, and savor your meals as you eat them. Lastly, try some Authentic Keto Collagen powder before or during your meal to amp up your protein intake.

FAQ

What is bulletproof coffee?

Bulletproof coffee is a coffee drink intended to replace breakfast. It comprises 2 cups of coffee, two tablespoons of grass-fed butter, and 1-2 tablespoons of MCT oil mixed in a blender.

Why is there so much emphasis on unsaturated fats?

The reason is that unsaturated fat reduces the probability of heart disease and lowers cholesterol levels, while saturated fats do the exact opposite.

Can I take bulletproof coffee during my fasting window?

Bulletproof coffee contains about 450 calories, which makes it unsuitable for consumption during a fasting window.

Is dirty keto suitable to pair with an intermittent fast?

You can pair dirty keto with intermittent fasting as long as you do not exceed the recommended carb intake of 50 grams.

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.


- Our goal is to make keto success easy. -

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