{"id":21739,"date":"2021-04-26T16:01:15","date_gmt":"2021-04-26T16:01:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21739"},"modified":"2025-06-30T18:20:39","modified_gmt":"2025-06-30T18:20:39","slug":"low-carb-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/","title":{"rendered":"Low-Carb Intermittent Fasting &#8211; Everything You Need To Know"},"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:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Are_Carbs_OK_on_Intermittent_Fasting\" >Are Carbs OK on Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Can_I_Do_Low-Carb_and_Intermittent_Fasting\" >Can I Do Low-Carb and Intermittent Fasting?<\/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:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Pros_of_Low-Carb_Intermittent_Fasting\" >Pros of Low-Carb Intermittent Fasting<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#1_Weight_Loss\" >1. Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#2_Better_Digestion_and_Gut_Health\" >2. Better Digestion and Gut Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#_3_Improved_Brain_Function\" >\u00a03. Improved Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#4_Reduced_Inflammation\" >4. Reduced Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#5_Increased_Energy_Levels\" >5. Increased Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#_6_Lower_Risk_of_Chronic_Diseases\" >\u00a06. Lower Risk of Chronic Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Cons_of_Low-Carb_Intermittent_Fasting\" >Cons of Low-Carb Intermittent Fasting<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#1_Difficulty_Adapting\" >1. Difficulty Adapting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#2_Potential_Nutrient_Deficiencies\" >2. Potential Nutrient Deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#3_Potential_for_Overeating\" >3. Potential for Overeating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#4_Concerns_for_Heart_Health\" >4. Concerns for Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#5_Not_Suitable_for_Everyone\" >5. Not Suitable for Everyone<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Tips_for_Success_on_a_Low-Carb_Intermittent_Fasting_Diet\" >Tips for Success on a Low-Carb Intermittent Fasting Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#1_Start_with_Either_Approach_Not_Both_Together\" >1. Start with Either Approach, Not Both Together<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#2_Meal_Plan_and_Prep\" >2. Meal Plan and Prep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#3_Plan_for_Social_Situations\" >3. Plan for Social Situations.\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#4_Slow_and_Steady_Wins_the_Race\" >4. Slow and Steady Wins the Race.<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Is_a_16-hour_fast_good_for_keto\" >Is a 16-hour fast good for keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Which_is_more_effective_low-carb_or_intermittent_fasting\" >Which is more effective, low-carb or intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#Can_I_do_intermittent_fasting_without_keto\" >Can I do intermittent fasting without keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#What_is_the_strongest_intermittent_fasting_method\" >What is the strongest intermittent fasting method?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#How_do_you_do_an_intermittent_fasting_low-carb_diet\" >How do you do an intermittent fasting low-carb diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They&#8217;re said to be beneficial for controlling blood sugar levels, reducing inflammation, and promoting heart health.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">Intermittent fasting<\/a> (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It has been suggested that it supports brain health, aids weight loss, and improves longevity (<\/span><a href=\"https:\/\/health.usnews.com\/best-diet\/intermittent-fasting\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Unlike low-carb diets, IF doesn&#8217;t specify what foods to eat, but rather when to eat them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what happens when you combine the two? You get low-carb intermittent fasting (LCIF), a relatively new approach to dieting. This involves following a low-carb diet during eating windows and fasting for extended periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as with most dietary approaches, it has pros and cons. Here&#8217;s what you need to know about low-carb intermittent fasting, its potential benefits, drawbacks, and practical tips for success.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Carbs_OK_on_Intermittent_Fasting\"><\/span><b>Are Carbs OK on Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can absolutely eat carbs while practicing IF. This is because the primary focus of IF is on when you eat, not what you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The way IF works is by cycling between periods of eating and fasting, which can vary in length depending on the type of IF you\u2019re following.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the fasting period, you\u2019re encouraged to drink water or other non-caloric beverages, but food intake is restricted. However, once the fasting period ends, you\u2019re free to enjoy a healthy meal that can include carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IF is an eating pattern, not a diet. Unlike diets that restrict certain food groups or rely on calorie counting, IF does not limit what you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This flexibility allows people to follow IF while still maintaining their preferred dietary choices and lifestyles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, consuming healthy carbs during the eating window can provide a variety of nutrients our bodies need (<\/span><a href=\"https:\/\/extension.okstate.edu\/fact-sheets\/carbohydrates-in-the-diet.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbs are an important source of energy and a major fuel for the brain and muscles, and they help with physical and mental performance. They also contain essential vitamins and minerals such as B-vitamins, iron, magnesium, and potassium (<\/span><a href=\"https:\/\/extension.okstate.edu\/fact-sheets\/carbohydrates-in-the-diet.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Low-Carb_and_Intermittent_Fasting\"><\/span><b>Can I Do Low-Carb and Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can do low-carb and IF; this is what&#8217;s known as low-carb intermittent fasting (LCIF).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">LCIF involves following a low-carb diet during eating windows and fasting for extended periods. This approach helps combine the potential benefits of both IF and low-carb diets.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_Low-Carb_Intermittent_Fasting\"><\/span><b>Pros of Low-Carb Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combining intermittent fasting and low carb has 6 potential advantages. You may experience weight loss, better digestion and gut health, improved brain function, reduced inflammation, increased energy levels, and lower risk of chronic diseases.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Weight_Loss\"><\/span><b>1. Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Intermittent fasting helps you lose weight by restricting the amount of time you can eat during the day. It creates a calorie deficit by reducing the number of overall calories you consume and forcing your body to burn fat for energy during the fasting period (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding a low-carb diet to this equation can further enhance weight loss. By limiting your carbohydrate intake, you decrease insulin production and increase the breakdown of stored fat for energy. This is believed to lead to a more efficient and rapid weight loss process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9621749\/#:~:text=Early%20studies%20reported%20that%20low,in%20HDL-C%20cholesterol).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Better_Digestion_and_Gut_Health\"><\/span><b>2. Better Digestion and Gut Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Low-carb diets are often easier on the digestive system than high-carb diets. The lower intake of processed foods and sugar may improve gut health for some people and reduce digestive issues such as bloating, constipation, and diarrhea (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9621749\/#:~:text=Early%20studies%20reported%20that%20low,in%20HDL-C%20cholesterol).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting also allows the digestive system to rest and repair during the fasting period, potentially leading to improved gut health. Research into the gut microbiome has proven that diet composition can affect the makeup of the gut microbiome, which influences overall gut health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8747023\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png\" \/><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_3_Improved_Brain_Function\"><\/span><b>\u00a03. Improved Brain Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Both low-carb diets and intermittent fasting have been linked to improved brain function and they may work even better when combined.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, low-carb diets provide the brain with a steady source of energy through the production of ketones, which are an alternative to glucose. Some people feel that this leads to improved focus, mental clarity, and reduced brain fog (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may also trigger the production of BDNF (brain-derived neurotrophic factor), a protein that promotes the growth and protection of neurons in the brain. This may improve cognitive function and even protect against age-related brain diseases such as Alzheimer&#8217;s (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7918995\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Reduced_Inflammation\"><\/span><b>4. Reduced Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Inflammation is the body&#8217;s natural response to injury or illness. However, chronic inflammation has been linked to several health issues such as heart disease, diabetes, and arthritis (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both low-carb diets and intermittent fasting are believed to have anti-inflammatory effects on the body. Low-carb diets may reduce the production of pro-inflammatory chemicals and intermittent fasting may promote cellular repair processes that can decrease inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9621749\/#:~:text=Early%20studies%20reported%20that%20low,in%20HDL-C%20cholesterol).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Increased_Energy_Levels\"><\/span><b>5. Increased Energy Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Many people have reported an increase in energy levels when following a low-carb and intermittent fasting diet. This could be due to several factors such as improved blood sugar control, increased fat-burning for energy, and better sleep quality (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By reducing the intake of refined carbohydrates and sugar, which often lead to energy fluctuations, and promoting the production of ketones during fasting periods, you can experience sustained energy throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9621749\/#:~:text=Early%20studies%20reported%20that%20low,in%20HDL-C%20cholesterol).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our blog post \u2018<a href=\"https:\/\/betterme.world\/articles\/17-7-intermittent-fasting\/\">17\/7 Intermittent Fasting<\/a>\u2019, we highlight how beneficial IF can be for increasing energy levels.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_6_Lower_Risk_of_Chronic_Diseases\"><\/span><b>\u00a06. Lower Risk of Chronic Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">By promoting weight loss, better gut health, improved brain function, and decreased inflammation, this combination can contribute to a healthier overall lifestyle and may reduce the risk of developing certain chronic diseases (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, some studies have suggested that intermittent fasting and\/or low-carb diets may improve insulin sensitivity and blood sugar control in individuals with or at risk for type 2 diabetes. This suggests that this approach may be beneficial for managing and potentially reversing this condition. However, it is essential to consult your healthcare provider before you make any changes to your diet or eating schedule if you have diabetes or are on medications that affect your blood sugar.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_of_Low-Carb_Intermittent_Fasting\"><\/span><b>Cons of Low-Carb Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While there are many potential benefits to combining low-carb and intermittent fasting, there are also some drawbacks to consider:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Difficulty_Adapting\"><\/span><b>1. Difficulty Adapting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">One of the main challenges with this approach is adapting to a new way of eating. Both low-carb and intermittent fasting can be challenging for those who are used to a traditional three-meal-a-day diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may take time for the body to adjust to changes in eating patterns and food choices, which can lead to fatigue, headaches, and hunger during the initial stages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the later stages, negative side effects can include constipation, bad breath, and electrolyte imbalances.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Potential_Nutrient_Deficiencies\"><\/span><b>2. Potential Nutrient Deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Restricting certain food groups, such as carbohydrates, can lead to nutrient deficiencies if not carefully planned (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/Intermittent-Fasting-Pros-and-Cons.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Carbs are a major source of several essential vitamins and minerals, so it&#8217;s important to make sure you still get these nutrients through other food sources or supplements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, intermittent fasting may lead to a lower intake of certain nutrients if not carefully planned. It&#8217;s essential to ensure that your eating windows include a variety of nutrient-dense foods to meet your body&#8217;s needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/vegetarian-intermittent-fasting\/\">Vegetarian Intermittent Fasting<\/a> Guide has pointers on how you can follow this diet without meat or animal products when they are such an important source of nutrients.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-8-1.png\" \/><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Potential_for_Overeating\"><\/span><b>3. Potential for Overeating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Following a low-carb diet and intermittent fasting may also trigger overeating during eating periods. This can happen if you feel excessively hungry after a fast or if you restrict certain foods too much and end up overeating them during your eating window (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/Intermittent-Fasting-Pros-and-Cons.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to listen to your body&#8217;s hunger cues and make sure you consume enough calories and nutrients during your eating periods to prevent overeating.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Concerns_for_Heart_Health\"><\/span><b>4. Concerns for Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Low-carb diets may also raise concerns for heart health, as they often promote the consumption of high-fat foods, and many people may turn to unhealthy saturated fats to replace carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6959586\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-fat cheeses, processed and red meats, fried foods, and other high-fat options may increase the risk of heart disease, particularly if they\u2019re consumed in excess.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low-carb high-fat intermittent fasting (LCHF-IF) diets may also lead to an increase in cholesterol levels, which can be a risk factor for heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6959586\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming healthy fats from sources such as avocados, nuts, and olive oil rather than saturated fats is important for maintaining heart health while following this approach.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Not_Suitable_for_Everyone\"><\/span><b>5. Not Suitable for Everyone<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Like any diet or lifestyle change, low-carb intermittent fasting may not be suitable for everyone. People with certain medical conditions, such as diabetes or eating disorders, should consult a healthcare professional before starting this approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, some individuals may experience negative side effects such as dizziness, fatigue, and irritability during the initial stages of adapting to this new way of eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-101\/\"> Intermittent Fasting 101: A Beginner&#8217;s Guid<\/a>e is a great resource for those who are new to this approach and looking to learn more about its potential benefits and how to safely incorporate it into their lifestyle.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Success_on_a_Low-Carb_Intermittent_Fasting_Diet\"><\/span><b>Tips for Success on a Low-Carb Intermittent Fasting Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main tip for success while on LCIF is to plan and prep. You can&#8217;t go wrong when you intentionally choose healthy food options and make sure you have them readily available during your eating windows.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we provide some solid tips to help make your low-carb intermittent fasting journey smoother.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Start_with_Either_Approach_Not_Both_Together\"><\/span><b>1. Start with Either Approach, Not Both Together<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To ease into this diet, it may be helpful to start with either a low-carb or intermittent fasting approach first. This will help your body adapt gradually without overwhelming it with too many changes at once. Once you feel comfortable and have adjusted to one approach, you can try incorporating the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend starting with a low-carb diet first as this may be most challenging. Carbs are often a major part of traditional diets, so cutting them out can be a major adjustment. Once you\u2019ve successfully transitioned to a low-carb diet, try incorporating intermittent fasting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Meal_Plan_and_Prep\"><\/span><b>2. Meal Plan and Prep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously mentioned, planning and prepping meals is essential for success on this diet. This helps prevent impulsive food choices during your eating windows and ensures that you consume nutritious meals that are aligned with your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Set aside time each week to plan your meals and make a <a href=\"https:\/\/betterme.world\/articles\/grocery-list-for-weight-loss\/\">grocery list<\/a> of the necessary ingredients. Preparing some meals ahead of time and having healthy snacks on hand can also make it easier to stick to this lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample 7-day low-carb intermittent fasting meal plan that you can use to get started (feel free to adjust according to your preferences and dietary needs).<\/span><\/p>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> This meal plan assumes a daily eating window from 12:00 pm to 6:00 pm, followed by a fasting period from 6:00 pm to 12:00 pm the next day.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2.png\" \/><\/p>\n<p style=\"text-align: center;\"><b>Day 1<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and an olive oil vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Handful of almonds and a cheese stick<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Baked salmon with steamed broccoli and quinoa<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Green smoothie with spinach, protein powder, almond milk, and peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Hard-boiled eggs and baby carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Stir-fry beef with bell peppers and mushrooms<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 3<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Greek salad with feta cheese, olives, cucumber, and cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Celery sticks with almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Grilled shrimp with cauliflower rice and asparagus<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 4<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Scrambled eggs with spinach and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Greek yogurt with a handful of mixed berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Baked chicken thighs with Brussels sprouts and sweet potato<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 5<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Smoothie bowl with protein powder, chia seeds, almond milk, and a topping of coconut flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Cheese stick and cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Pan-seared cod with zucchini noodles and marinara sauce<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 6<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Tuna salad with mixed greens, cucumber, cherry tomatoes, and an olive oil vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Hard-boiled eggs and baby carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Beef steak with a side of mashed cauliflower and green beans<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 7<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12:00 pm: Green smoothie with spinach, protein powder, almond milk, and chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3:00 pm: Greek yogurt with a handful of walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6:00 pm: Baked turkey with a side of quinoa and steamed broccoli<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that hydrating is important during both eating and fasting periods. Drink plenty of water throughout the day, and feel free to incorporate unsweetened teas or black <a href=\"https:\/\/betterme.world\/articles\/can-you-have-coffee-when-fasting\/\">coffee<\/a> during fasting hours.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Plan_for_Social_Situations\"><\/span><b>3. Plan for Social Situations.\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dining out or going to events with friends and family can be challenging when you\u2019re following a low-carb intermittent fasting diet. To make things easier, plan ahead by checking the menu of the restaurant beforehand and choosing a lower carb option or opting for a smaller portion size. You can also bring your own healthy snacks if necessary.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Slow_and_Steady_Wins_the_Race\"><\/span><b>4. Slow and Steady Wins the Race.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A common pitfall when dieting is to go too strict or extreme straight away, which can lead to burnout and eventually giving up. You should adopt a gradual approach and listen to your body&#8217;s needs. If you feel you need more carbs on certain days, then you should incorporate them in moderation. The key to long-term success is finding balance and sustainability.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-2.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_16-hour_fast_good_for_keto\"><\/span><strong>Is a 16-hour fast good for keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your body enters ketosis (a metabolic state where it burns fat for energy) after approximately 12-16 hours of fasting, so a 16-hour fast can be beneficial for those who are following a keto diet.<\/span><\/p>\n<p><b>Note: <\/b><span style=\"font-weight: 400;\">the transition isn&#8217;t instantaneous &#8211; your cells don&#8217;t go from burning sugar to burning fat in an instant. The average time to reach ketosis on a ketogenic diet is 2-11 days, but it can take longer for some people.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_is_more_effective_low-carb_or_intermittent_fasting\"><\/span><strong>Which is more effective, low-carb or intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both low-carb and intermittent fasting are said to have various benefits, but it\u2019s ultimately dependent on an individual&#8217;s goals and preferences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people may see better results with a low-carb approach, while others may find success with intermittent fasting. It&#8217;s best to experiment and find what works best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating both is also a viable option, as LCIF can provide the benefits of both methods. However, it&#8217;s important to listen to your body and make sure you&#8217;re not overdoing it with too many changes at once.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_intermittent_fasting_without_keto\"><\/span><strong>Can I do intermittent fasting without keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can do intermittent fasting without following a keto diet. Intermittent fasting can be done with any type of healthy eating approach, including low-carb, vegetarian, and vegan diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to keep in mind that while you can eat anything you want when doing IF, what you eat during your eating windows is still important for overall health and weight management.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_strongest_intermittent_fasting_method\"><\/span><strong>What is the strongest intermittent fasting method?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The strongest IF method (one where you reap the most benefits) is any form where you successfully fast for at least 16 hours a day, as this is believed to be when the body switches into ketosis to burn fat for energy (<\/span><a href=\"https:\/\/health.usnews.com\/best-diet\/intermittent-fasting\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other benefits such as reducing inflammation and improving insulin sensitivity may also be seen with longer fasting periods (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits#:~:text=This%20activity%20enhances%20the%20body%27s,stress%20resistance%20and%20suppress%20inflammation.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, it&#8217;s important to find a method that fits with your lifestyle and can be maintained in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_do_an_intermittent_fasting_low-carb_diet\"><\/span><strong>How do you do an intermittent fasting low-carb diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To do an intermittent fasting low-carb diet:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Determine your eating and fasting windows according to your schedule and preferences.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat nutrient-dense foods that are low in carbohydrates during your eating window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated with water and unsweetened beverages during both eating and fasting periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan for social situations by choosing lower carb options or bringing your own healthy snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a gradual approach and listen to your body&#8217;s needs, finding balance and sustainability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate both low-carb and intermittent fasting for potential combined benefits, but make sure not to overload your body with too many changes at once.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember that a healthy eating pattern during eating windows is still important for overall health and weight management.<\/span><\/li>\n<\/ol>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\" 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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Combining low-carb and intermittent fasting may offer a wide range of potential health benefits, from weight loss and improved digestion to reduced inflammation and lower risk of chronic diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to consider the potential drawbacks and consult a healthcare professional before you make any major changes to your diet. By finding a balance that works for you and your body, you can potentially achieve better overall health and well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They&#8217;re said to be beneficial for controlling blood sugar levels, reducing inflammation, and promoting heart health. Intermittent fasting (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It has been [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":77113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150,151],"tags":[],"coauthors":[117,87],"class_list":["post-21739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet","category-low-carb-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>Low-Carb Intermittent Fasting - Everything You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOW CARB INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.\" \/>\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=\"Low-Carb Intermittent Fasting - Everything You Need To Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOW CARB INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/\" \/>\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:modified_time\" content=\"2025-06-30T18:20:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Low-Carb-Intermittent-Fasting-Everything-You-Need-To-Know-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=\"ZindzyGracia, Kristen Fleming, RD\" \/>\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=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Low-Carb Intermittent Fasting &#8211; Everything You Need To Know\",\"dateModified\":\"2025-06-30T18:20:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/\"},\"wordCount\":2419,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Low-Carb-Intermittent-Fasting-Everything-You-Need-To-Know.png\",\"articleSection\":[\"Fasting\",\"Low Carb\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They're said to be beneficial for controlling blood sugar levels, reducing inflammation, and promoting heart health.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\\\">Intermittent fasting<\/a> (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It has been suggested that it supports brain health, aids weight loss, and improves longevity (<\/span><a href=\\\"https:\/\/health.usnews.com\/best-diet\/intermittent-fasting\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Unlike low-carb diets, IF doesn't specify what foods to eat, but rather when to eat them.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So what happens when you combine the two? You get low-carb intermittent fasting (LCIF), a relatively new approach to dieting. This involves following a low-carb diet during eating windows and fasting for extended periods.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, as with most dietary approaches, it has pros and cons. 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They're said to be beneficial for controlling blood sugar levels, reducing inflammation, and promoting heart health.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">Intermittent fasting<\/a> (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It has been suggested that it supports brain health, aids weight loss, and improves longevity (<\/span><a href=\"https:\/\/health.usnews.com\/best-diet\/intermittent-fasting\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Unlike low-carb diets, IF doesn't specify what foods to eat, but rather when to eat them.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So what happens when you combine the two? You get low-carb intermittent fasting (LCIF), a relatively new approach to dieting. This involves following a low-carb diet during eating windows and fasting for extended periods.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, as with most dietary approaches, it has pros and cons. Here's what you need to know about low-carb intermittent fasting, its potential benefits, drawbacks, and practical tips for success.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are Carbs OK on Intermittent Fa ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/","url":"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/","name":"Low-Carb Intermittent Fasting - Everything You Need To Know - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Low-Carb-Intermittent-Fasting-Everything-You-Need-To-Know.png","dateModified":"2025-06-30T18:20:39+00:00","description":"\u2605 LOW CARB INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. 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