7 - Day Keto Intermittent Fasting Meal Plan

A Keto Intermittent Fasting (IF) meal plan combines two approaches: the ketogenic diet (low-carb, high-fat, moderate protein) and intermittent fasting (time-restricted eating windows). The goal is to push the body into ketosis (burning fat for fuel instead of carbs) while also benefiting from the metabolic effects of fasting.

🔑 Core Principles

1. Keto Diet Basics

• Carbs: 5–10% of daily calories (usually < 20–30g net carbs/day)
• Protein: 20–25% (moderate to prevent kicking out of ketosis)
• Fats: 65–75% (avocados, olive oil, butter, fatty fish, nuts, seeds)

2. Intermittent Fasting Basics

• Popular patterns include 16:8 (16 hours fasting, 8-hour eating window) or 18:6.
• Meals are fewer (usually 2 per day instead of 3), reducing snacking and calorie spikes.
• The body spends more time in fat-burning mode.

✅ Benefits

• Faster fat loss (calorie restriction + ketosis synergy).
• Better insulin sensitivity.
• May improve mental clarity and energy stability.
• Can help with appetite control (fats + fasting reduce cravings).

It’s strict — some struggle with carb withdrawal (“keto flu”), electrolyte imbalance, or energy dips. It’s not ideal for everyone (e.g., pregnant women, those with certain medical conditions).

WHAT DO YOU GET:

1. 7 - Day Worked Out Meal Plan
2. Recipes
3. Grocery List
4. Home Based Exercised worth R279.00
5. How to measure yourself-Guide