Keto Diet and Intermittent Fasting Routine: What I Eat
Keto diet and intermittent fasting routine
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Introduction
Ever wonder what a typical day looks like on the keto diet combined with intermittent fasting? In this post, I’ll share my complete daily routine, including my meals, fasting schedule, workout routine, and the supplements I take to support my low-carb lifestyle. Whether you’re just starting out or looking for inspiration, this guide will help you stay on track and maximize your results.
Morning Routine: Fasting & Hydration
I start my day with intermittent fasting, typically following a 16:8 fasting schedule.
- Drink: A glass of water with a pinch of sea salt to replenish electrolytes.
- Optional: Black coffee or herbal tea to curb appetite and boost focus.
Fasting helps me stay in ketosis and gives me mental clarity throughout the morning.
First Meal (Breaking the Fast): High-Protein Keto Lunch
My eating window begins around 12 PM, and I break my fast with a nutrient-dense, low-carb meal.
- Meal:
- Grilled chicken breast (150g)
- Mixed greens (spinach, arugula, cucumber)
- 1 tbsp olive oil and apple cider vinegar dressing
- ½ avocado for healthy fats
Why: This combination of protein, fats, and fiber keeps me full and energized for the rest of the day.
Afternoon Snack (Optional)
If I feel hungry, I have a light keto snack.
- Snack: A handful of almonds or a boiled egg
- Drink: Unsweetened green tea
Why: Healthy fats from the almonds or eggs provide a quick energy boost without spiking insulin.
Workout: Strength Training & Cardio
I usually exercise in the late afternoon to maximize fat burning.
- Workout Routine:
- 30 minutes of strength training (e.g., squats, deadlifts, or push-ups)
- 15-20 minutes of light cardio (e.g., cycling or brisk walking)
Why: Exercising in a fasted state or post-meal enhances fat oxidation and supports muscle building.
Post-Workout Meal (Dinner)
After my workout, I focus on a keto-friendly meal to refuel and repair.
- Meal:
- Pan-seared salmon (150g)
- Steamed broccoli and cauliflower
- A pat of grass-fed butter for added fats
Why: Protein supports muscle recovery, while healthy fats keep me in ketosis and full until the next day.
Supplements I Take
To ensure I meet all my nutritional needs, I include the following supplements:
- Electrolytes: Sodium, magnesium, and potassium to prevent keto flu and maintain hydration.
- MCT Oil: Boosts ketone production and energy levels (often added to my coffee or smoothie).
- Omega-3 Fish Oil: Supports brain health and reduces inflammation.
- Vitamin D3: For overall wellness and immunity.
- Collagen Peptides: Promotes healthy skin, hair, and joints.
Evening Routine: Hydration & Relaxation
As my eating window ends by 8 PM, I switch back to fasting mode.
- Drink: Herbal tea (chamomile or peppermint)
- Relaxation: Light yoga or reading to wind down and prepare for quality sleep.
Why: A calming evening routine supports restful sleep, which is crucial for weight loss and recovery.
Key Takeaways
- Keto-Friendly Meals: Focus on healthy fats, moderate protein, and low-carb vegetables.
- Intermittent Fasting: Helps maintain ketosis and improves energy levels.
- Workouts: Strength training and cardio complement keto for fat loss and muscle building.
- Supplements: Support hydration, recovery, and overall health.
Conclusion
This daily routine of keto diet, intermittent fasting, and workouts has been a game-changer for my health and energy levels. By staying consistent and prioritizing nutrient-dense meals, I’ve found it easier to stick to my goals and see amazing results. Try incorporating these tips into your routine and see the difference for yourself!
