For people with significant insulin resistance, the combination of keto and intermittent fasting provides the most powerful dietary intervention available. This 90-day protocol structures the approach for maximum benefit.
Establish ketosis before adding fasting. Focus entirely on getting under 20g net carbs consistently. No intermittent fasting yet. Allow the metabolic switch to occur undisturbed.
Add a 16-hour fasting window. Eat between 12pm and 8pm. This is usually straightforward once keto-adapted, as appetite suppression from ketones makes skipping breakfast effortless.
Move to an 18-hour fast. Shift the eating window to 1pm–7pm. At this point, most people are experiencing significant insulin sensitivity improvement.
For maximum insulin sensitisation, try 20:4 fasting (eat 2pm–6pm) on 3–4 days per week. Maintain standard 18:6 on other days.
Track fasting glucose, fasting insulin, and triglycerides at each milestone to document your progress.
Our keto breakfast collection breaks fasts optimally, and our keto main dishes provide satisfying eating-window meals.