How Much Weight Can You Lose In a Month With Keto & IF?

What happens when you combine keto with intermittent fasting?

If you’ve learned about keto or intermittent fasting online, you’ve probably realized that they go together really well. 

They both reduce insulin and help you eat less without feeling tired or hungry. 

However, you may be wondering how much weight you can lose with keto and intermittent fasting and how long it would take.

In this article we’ll discuss exactly how much weight you can lose in a month with keto and intermittent fasting so you can eat & live with better certainty.

What Is Keto?

Keto diets are low-carbohydrate, high-fat diets that put you into a state of ketosis where you burn your own fat for fuel. This makes it a perfect diet choice for those who are looking to lose weight, get into better shape, and improve their health. 

The benefits of keto include:

• Weight loss — On keto, you can lose weight really easily because you can use your own fat for fuel through ketosis. With other diets, you’ll likely be really tired and hungry throughout the day. However, on keto you are more full and have more energy, making it easier to lose weight.
• Improved blood sugar regulation — Keto helps improve your blood sugar regulation because fast are slow digesting. This means that your blood sugar wouldn’t go up or down in huge spikes.
• Decreased inflammation —On keto, your inflammation decreases because fats are non-inflammatory. However, carbs are inflammatory, so when you go on a keto diet and eliminate carbs, you reduce inflammation. This can help improve your skin health, aging, and reduce your risk for cancer.
• Improved energy levels — On keto, your energy levels will be more consistent. This is because you always have your own fats to use as fuel. This means you can keep going through the day without having to take an afternoon nap.
• Better cognitive function — Keto can help your cognitive function because low-carb diets have been associated with good brain health.
• Improved endurance — If you are an athlete, then you may benefit from the keto diet. This is because on a keto diet, you can use your own fat as fuel, meaning that you your muscles always have energy to keep going.

How to Lose Weight With Keto

On a keto diet, you must restrict your net carbs to under 50 grams per day. This would put you into a state of ketosis, meaning that you can use your own fats for fuel & start losing weight.

Net Carbs vs Total Carbs

Net carbs are the total amount of carbs in a food after subtracting the fiber and artificial sweeteners from it. Most people track net carbs instead of total carbs on a keto diet because net carbs are the only carbs that affect insulin. Fiber and artificial sweeteners have 0 calories, so they don’t affect insulin.

What Is Intermittent Fasting?

Intermittent fasting (IF) is similar to keto, but with intermittent fasting you only eat for a certain period of the day. For example, with 16:8 fasting, you can only eat for eight hours of the day and then you don’t eat for the other 16 hours.

By eating within a certain window each day, you wouldn’t be snacking or eating as often. 

Since you’re not eating food for the bulk of the day, you’ll automatically consume fewer calories & lower your insulin, leading to easy weight loss.

How to Lose Weight With Intermittent Fasting

To lose weight with intermittent fasting, you restrict how long you can eat. For example, eight hours of the day you can eat, and the other 16 hours you can only drink water or 0 calorie beverages. 

But, if you want to simplify it, you can just skip one meal like breakfast or dinner.

When it comes to eating during your fasting window, you’ll want to make sure you’re eating healthy, nutrient-rich foods to provide you with energy. 

Other than that, you’ll want to make sure you’re exercising daily and maintaining a healthy, structured lifestyle.

How Much Weight Can You Lose In a Month With Keto & Intermittent Fasting?

In a month, you can expect to lose around 20 – 30 pounds with keto and intermittent fasting. This is because doing intermittent fasting would put you into a even deeper state of ketosis and help you burn fat faster.

If you did just keto or intermittent fasting alone, you could expect to lose around 15 – 20 pounds your first month, but much of it would be water weight.

This is because carbs hold a lot of water, so whenever you stop eating carbs, the water goes with it.

On keto, you restrict your intake of net carbs to less than 50 grams per day whilst eating lots of healthy fats. By cutting carbs, you’ll automatically burn more fat and lose weight quickly. 

But, by adding intermittent fasting on top of keto, you’d lose weight even faster. 

Intermittent fasting will help you get into ketosis faster since you would eat for a smaller period of time, leading you to lose weight much faster, all without being super hungry or tired.

How to Lose Weight Even Faster

If you’d like to lose weight even faster, you can do a keto diet & intermittent fasting, but progress to more intense types of fasting like OMAD & prolonged dry fasting. 

On a keto diet, you’ll be eating lots of healthy, nutritious fats, moderate protein, and very few carbs. By eating this way, you’ll lower your insulin & get into a state of ketosis.

If you add intermittent fasting on top of keto, then your insulin and overall calories would lower, leading you to lose weight much faster.

If you hit a weight loss plateau by doing keto and intermittent fasting, or if you want to lose even faster, then you have to do more intense types of fasting.

The first progression to intermittent fasting is a OMAD fasting.

OMAD Fasting

OMAD fasting is a type of intermittent fasting where you only eat one meal a day. This helps lower your insulin and helps you to eat less food throughout the day, leading you to lose weight much faster. 

Since you’re lowering your insulin even more, you’d be able to lose weight with even less hunger and less fatigue. 

This is because your body is getting even more adjusted to using its own fat as fuel, so it’s like it’s always fueled 100%.

If you stop losing weight with OMAD, then you must progress to the final boss of keto, prolonged dry fasting.

Prolonged Dry Fasting

Prolonged dry fasting is a type of fasting where you don’t eat or drink water for multiple days. This helps you lose weight extremely fast because your insulin lowers a lot and you aren’t eating food.

The reason you don’t want to drink water during a prolonged fast is because eliminating water helps you burn fat even faster.

If you stop drinking water, then your body combines the hydrogen in your fat with the oxygen that you breathe to create H²O.

That’s why camels have fat stored in their humps instead of water.

So, for every day you do a dry fast, you can expect to lose a pound of fat and a pound of excess water.

Prolonged dry fasting helped me lose the final pounds I needed to lose that just didn’t go away with keto and OMAD.

Conclusion

Keto and intermittent fasting are two eating techniques that can help you lose weight easily. If you combine keto with intermittent fasting, you can lose weight much faster. If you want to lose weight even faster, then you must do more intense types of fasting, like OMAD and prolonged dry fasting.

If you’re interested in starting OMAD, but need some more help, here’s my article detailing the benefits of OMAD, how to start, & my tips.