If you’ve spent any time in the keto world, chances are you’ve heard the term “intermittent fasting” thrown around. But what exactly is it, does it actually work, and how do you even start? I’m breaking it all down for you today — beginner style — plus sharing the one personal tip that made my own IF journey so much smoother.
So, What Exactly Is Intermittent Fasting?
Intermittent fasting, or IF, isn’t a diet in the traditional sense. It’s not about what you eat — it’s about when you eat. At its core, IF is simply a pattern of cycling between periods of eating and periods of fasting.
Your body is actually already doing a version of this every night while you sleep. Intermittent fasting just extends that window a little further and makes it intentional.
There are several popular approaches, but the most beginner-friendly is the 16:8 method — where you fast for 16 hours and eat within an 8-hour window. For example, if you finish dinner at 7pm, you simply wait until 11am the next day to eat again. That’s it. No calorie counting, no complicated meal plans — just a defined eating window.
Other common methods include:
- 12:12 — A gentler starting point; 12 hours fasting, 12 hours eating
- 18:6 — A slightly more advanced option for those ready to push further
- OMAD (One Meal a Day) — Exactly what it sounds like, and best suited for experienced fasters
For most beginners, starting with 12:12 or 16:8 is the sweet spot.
Why Does Intermittent Fasting Work?
When you eat, your body spends the hours after your meal processing and burning that food for energy. Insulin levels rise to help move nutrients into your cells. As long as insulin is elevated, your body has little reason to tap into stored fat for fuel.
But when you fast, insulin levels drop. And when insulin is low long enough, your body shifts into fat-burning mode — a state called ketosis. Sound familiar? That’s exactly why IF and keto are such a powerful combination. Keto gets your body fat-adapted through your food choices, and IF amplifies that fat-burning effect by extending the window where your body is running on fat rather than food.
Together, they can support steady energy levels, reduced cravings, mental clarity, and of course — fat loss.
How to Start Intermittent Fasting (The Right Way)
Here’s where most people go wrong: they decide to start fasting on a whim — usually the morning after a weekend of not-so-great eating — and then wonder why they’re miserable by hour three.
I learned this the hard way myself, and it led me to one of the most important lessons from my own IF journey:
What you eat before your fast matters just as much as the fast itself.
When I started fasting after eating heavy, processed, or high-carb foods, the hunger was intense, the cravings were relentless, and sticking it out felt like a battle I was destined to lose. But when I went into a fast after a meal rich in healthy fats — think avocado, eggs, salmon, full-fat cheese, or nuts — everything changed. I felt satisfied longer, my energy stayed stable, and the fasting window passed almost effortlessly.
The science backs this up too. Fat is slow to digest and highly satiating, meaning it keeps you fuller for longer and helps keep blood sugar stable going into your fast. Carb-heavy meals, on the other hand, cause blood sugar to spike and then crash — leaving you hungry and irritable well before your eating window opens.
So before your first fast, try ending your eating window with a fat-rich keto meal. Here are a few great options:
- Scrambled eggs cooked in butter with avocado
- A handful of nuts or a keto snack like almond clusters
- Salmon with a side of roasted vegetables drizzled in olive oil
- Full-fat Greek yogurt with seeds and a drizzle of almond butter
A Few More Beginner Tips to Set You Up for Success
Start with a shorter window. Don’t feel pressured to jump straight to 16:8. Begin with 12:12 and extend gradually as your body adapts.
Stay hydrated. Water, black coffee, and plain tea are all fair game during your fasting window and can genuinely help curb hunger.
Don’t break your fast with junk. Your first meal sets the tone for the rest of your eating window. Keep it balanced, satisfying, and keto-friendly.
Be patient with yourself. The first few days can feel tough as your body adjusts. That’s completely normal. Give it a week before you decide how you feel about it.
The Bottom Line
Intermittent fasting is one of the most accessible, flexible tools in the keto lifestyle — and once your body adapts, it can feel surprisingly natural. The key is starting smart: ease into it, pair it with your keto eating habits, and pay close attention to what you eat before that fasting window begins.
That one shift — ending my meals with high-fat, keto-friendly foods before fasting — genuinely changed the game for me. I hope it does the same for you!
Have you tried intermittent fasting before? I’d love to hear about your experience in the comments below!
Crazy Keto Chick 
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