{"id":21739,"date":"2021-04-26T16:01:15","date_gmt":"2021-04-26T16:01:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21739"},"modified":"2026-04-11T20:43:09","modified_gmt":"2026-04-11T20:43:09","slug":"low-carb-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/","title":{"rendered":"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan &#038; How to Start"},"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:\/\/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:\/\/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:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#2_Better_Digestion\" >2. Better Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#3_Improved_Brain_Function\" >3. Improved Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#6_Lower_Risk_of_Non-Communicable_Diseases\" >6. Lower Risk of Non-Communicable Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/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-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/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-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#5_Not_Suitable_for_Everyone\" >5. Not Suitable for Everyone<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#How_to_Get_Started_with_Low-Carb_Intermittent_Fasting\" >How to Get Started with Low-Carb 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-16\" href=\"https:\/\/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-17\" href=\"https:\/\/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-18\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#3_Plan_for_Social_Situations\" >3. Plan for Social Situations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#4_Slow_and_Steady_Wins_the_Race\" >4. Slow and Steady Wins the Race<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#5_Track_Your_Progress\" >5. Track Your Progress<\/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:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Low-Carb_Intermittent_Fasting_Food_List\" >Low-Carb Intermittent Fasting Food List<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Sample_Low-Carb_IF_Meal_Plan_16_8_Example\" >Sample Low-Carb IF Meal Plan (16:8 Example)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Low-Carb_vs_Intermittent_Fasting_Which_Is_Better\" >Low-Carb vs Intermittent Fasting: Which Is Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/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-26\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Which_is_more_effective_low-carb_or_IF\" >Which is more effective, low-carb or IF?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/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-28\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#What_is_the_strongest_IF_method\" >What is the strongest IF method?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/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><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#Can_intermittent_fasting_and_low_carb_reduce_belly_fat\" >Can intermittent fasting and low carb reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#How_long_should_you_intermittent_fast_on_keto\" >How long should you intermittent fast on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#What_are_the_wellness_benefits_of_combining_low_carb_with_IF\" >What are the wellness benefits of combining low carb with IF?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/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 intermittent fasting (LCIF) combines two popular dietary approaches into one routine. It pairs the timing of intermittent fasting with the food choices of a low-carb diet. During eating windows, individuals consume foods low in carbohydrates, and during fasting periods, they consume no calories. This approach is often considered by those looking to support weight management, improve metabolic markers, and simplify their daily eating schedule.<\/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;\">Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They are often used to support weight management and general wellness. Intermittent fasting (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It doesn&#8217;t specify what foods to eat, but rather when to eat them. Some research has explored the relationship between IF and various metabolic markers, though outcomes vary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you combine the two diet plans, you get low-carb intermittent fasting. LCIF involves following a low-carb diet during eating windows and fasting for extended periods. Here is what you need to know about low-carb intermittent fasting, its potential benefits, drawbacks, and practical tips for getting started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with any dietary change, exploring customized meal plans and fasting programs can help you find what works best for your body.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It\u2019s advisable to speak with a healthcare provider before starting any fasting regimen or making significant dietary changes.<\/span><\/i><\/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;\">Yes, you can absolutely eat carbs while practicing intermittent fasting. This is because the primary focus of IF is on when you eat, not what you eat. Intermittent fasting diets work by cycling between periods of eating and fasting, which can vary in length depending on the routine you choose (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s44361-025-00007-z\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the fasting period, you are encouraged to drink water or other non-caloric beverages, but food intake is restricted. However, once the fasting period ends, you are free to enjoy a healthy meal that can and should include carbohydrates. If you are following a standard low carb diet and intermittent fasting approach, you will still consume some carbs, just in smaller amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing carbs during your eating window, it is generally recommended to prioritize nutrient-dense options. Whole grains, legumes, fruits, and vegetables are often considered better choices than refined or sugary carbs. These healthy carbs provide essential vitamins, minerals, and fiber (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622006307\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). They also serve as an important source of energy to help support physical and mental performance throughout the day.<\/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\/first-page-generated-gender?flow=2273&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 intermittent fasting together; this is known as low-carb intermittent fasting (LCIF). It involves following a low-carb diet during your eating windows and abstaining from calories during fasting periods. This approach helps combine the potential benefits of low carb diet and intermittent fasting routines (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666379124005482\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Benefits of Low-Carb Intermittent Fasting<\/b><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-946\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Benefit<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>How LCIF May Contribute<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Evidence Level<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWeight management\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShifts energy use and may create a calorie deficit\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tModerate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGut health\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGives the digestive system time to rest and recover\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPreliminary\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBrain function\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMay support cognitive resilience and mental clarity\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPreliminary\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tInflammation markers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMay promote cellular repair processes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tModerate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEnergy\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCan support sustained energy by limiting blood sugar spikes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPreliminary\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMetabolic markers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMay help support blood sugar management\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tModerate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<br style=\"font-weight: 400;\" \/><b><br style=\"font-weight: 400;\" \/><\/b><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting helps you manage weight by restricting the amount of time you can eat during the day. It creates a <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">caloric deficit<\/a> by reducing the overall number of calories you consume. During the fasting period, the body commonly shifts toward using stored energy rather than food-derived glucose (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12740946\/\"><span style=\"font-weight: 400;\">4<\/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 support your goals. By limiting your carbohydrate intake, you may be more likely to consume fewer calories and increase the breakdown of stored energy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9621749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research has associated low-carb diets with more pronounced early weight loss outcomes, though individual results vary significantly (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2024.1516086\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9546386\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Low carb intermittent fasting weight loss journeys will look different for everyone depending on their starting point and consistency.<\/span><b><br \/>\n<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Better_Digestion\"><\/span><b>2. Better Digestion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low-carb diets are often easy on the body and the digestive system. A lower intake of certain types of carbohydrates may support gut health for some people with intolerances and help reduce common digestive issues, such as bloating (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9621749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, low carb diets also tend to be inadequate in fiber, which can have negative effects on both gut function and microbiome diversity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting also allows the digestive system to rest and repair during the fasting window. Research into the gut microbiome suggests that diet composition and eating schedules can affect the makeup of gut bacteria (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2772613425000241\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/1\/191\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, the exact effects of different changes are not known and may vary.<\/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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Improved_Brain_Function\"><\/span><b>3. Improved Brain Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both low-carb diets and intermittent fasting have been linked to improved brain function, and some people claim they may work well when combined.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low-carb diets can provide the brain with a steady source of energy through the production of ketones (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/9\/1952\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Some people feel that this leads to improved focus, mental clarity, and reduced brain fog. However, this is controversial as glucose is the brain\u2019s preferred fuel source.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may also trigger the production of brain-derived neurotrophic factor (BDNF) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S009130222100073X\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Some research has explored associations between BDNF and cognitive resilience, though the relationship is complex and findings are preliminary (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12221408\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation is the body&#8217;s natural response to injury or illness. However, long-term inflammation has been linked to several ongoing health issues, such as heart disease, diabetes, and arthritis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/\"><span style=\"font-weight: 400;\">13<\/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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40795-025-01062-w\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), while intermittent fasting may promote cellular repair processes that can decrease inflammation markers over time (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/15\/2388\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Many people report an increase in energy levels when following a low-carb diet with intermittent fasting. This could be due to several factors, such as improved blood sugar control, a shift in how the body uses energy, and\/or better sleep quality (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits\"><span style=\"font-weight: 400;\">16<\/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, you may experience more sustained energy throughout the day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9621749\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The production of ketones during fasting periods can also support steady energy levels for many people (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/89484\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Lower_Risk_of_Non-Communicable_Diseases\"><\/span><b>6. Lower Risk of Non-Communicable Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some research suggests that this combination may have positive associations with metabolic markers, though outcomes vary widely by individual (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0939475326001031\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/e-dmj.org\/journal\/view.php?doi=10.4093\/dmj.2022.0038\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). By supporting weight management, this routine can contribute to a healthier overall lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, some studies have explored its role in supporting blood sugar management for those managing or at risk for type 2 diabetes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12517626\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666970624000532\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40008664\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). It is essential to consult your healthcare provider before making any changes 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<h2 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><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many potential benefits, there are also some drawbacks to consider:<\/span><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">One of the main challenges with this approach is adapting to a new routine. Both low-carb and intermittent fasting can be challenging for those who are used to a traditional <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day\/\">three-meal-a-day<\/a> schedule. It may take time for the body to adjust to changes in eating patterns, which can lead to temporary fatigue, headaches, or hunger during the initial stages (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12777878\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155%252823%252900395-1\/fulltext\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 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><\/h3>\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:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9710417\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). Carbs are a source of several essential vitamins and minerals, as well as fiber, so it is important to get these nutrients through other whole foods. Ensuring your eating windows include a wide variety of nutrient-dense ingredients is key to meeting your body&#8217;s needs.<\/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<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Following a low-carb diet and intermittent fasting may trigger overeating during eating periods for some people (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). This can happen if you feel excessively hungry after a fast or if you restrict calories too much. It is important to listen to your body&#8217;s hunger cues and consume enough nourishing food during your eating window to help you feel satiated.<\/span><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Some research has raised questions about the long-term effects of high saturated fat intake on cardiovascular markers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6959586\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34649831\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). Low-carb diets often promote high-fat foods, and some people may turn to heavily processed meats or excess saturated fats to replace carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with any dietary change, individual outcomes vary, so prioritizing healthy fats like avocados, nuts, and olive oil is recommended.<\/span><\/p>\n<h3 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><\/h3>\n<p><span style=\"font-weight: 400;\">Like any lifestyle change, low-carb intermittent fasting is not suitable for everyone. People with certain medical conditions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12777878\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155%252823%252900395-1\/fulltext\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">), those with a history of disordered eating (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">), or individuals taking specific medications should consult a healthcare professional before starting. Some people may also find the routine too restrictive to maintain in the long term.<\/span><\/p>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_Intermittent_Fasting\">Check out the BetterMe: Health Coaching app<\/a> and set this plan in motion!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Started_with_Low-Carb_Intermittent_Fasting\"><\/span><b>How to Get Started with Low-Carb Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginners guide to intermittent fasting often emphasizes the importance of planning and preparation. Following low carb intermittent fasting guidelines can make your transition much 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;\">Some people find it helpful to start with either a low-carb or an intermittent fasting approach first. This helps your body adapt gradually without overwhelming it with too many changes at once. A common approach is to transition to a low-carb diet first, and once comfortable, slowly introduce <a href=\"https:\/\/betterme.world\/articles\/fasting-windows\/\">fasting windows<\/a>.<\/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;\">Planning and prepping meals is an excellent way to stay on track. Set aside time each week to plan your meals and make a grocery list of the necessary ingredients. Having healthy snacks and pre-cooked ingredients on hand makes it easier to navigate busy days without breaking your routine.<\/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<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dining out or attending events can be tricky when you are managing eating windows and carb counts. Checking the menu beforehand and choosing a lower-carb option can help you stay aligned with your goals. You can also adjust your fasting window slightly for special occasions to allow for flexibility.<\/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 is going too strict straight away, which can lead to burnout. Adopt a gradual approach and listen to your body&#8217;s signals. If you feel you need more carbs on certain days, consider incorporating them in moderation to keep the routine sustainable.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Track_Your_Progress\"><\/span><b>5. Track Your Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people find it helpful to track their eating windows, carb intake, and daily energy levels. Keeping a simple log can help you identify patterns and personalize the approach to better suit your lifestyle and goals.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It\u2019s advisable to speak with a healthcare provider before starting any fasting regimen or making significant dietary changes.<\/span><\/i><\/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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Carb_Intermittent_Fasting_Food_List\"><\/span><b>Low-Carb Intermittent Fasting Food List<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a reliable low carb intermittent fasting food list makes grocery shopping and meal prep much easier. When practicing a low carb diet with intermittent fasting, focusing on whole, nutrient-dense foods will help keep you satisfied during your fasting window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Popular choices for people following LCIF include non-starchy vegetables, lean proteins, and healthy fats. Foods to limit or avoid typically include refined carbohydrates, sugary drinks, and highly processed snacks, which can cause blood sugar spikes and increase hunger.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-947\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Food Category<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Include?<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Examples<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLean Proteins\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEggs, chicken, turkey, fish, tofu\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHealthy Fats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAvocados, olive oil, nuts, seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNon-Starchy Vegetables\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpinach, broccoli, cauliflower, zucchini\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLow-Sugar Fruits\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStrawberries, raspberries, blackberries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRefined Carbohydrates\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNo\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhite bread, pasta, pastries, sugary cereals\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSugary Drinks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNo\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSoda, sweetened juices, energy drinks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Low-Carb_IF_Meal_Plan_16_8_Example\"><\/span><b>Sample Low-Carb IF Meal Plan (16:8 Example)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A low carb intermittent fasting meal plan can help take the guesswork out of your daily routine. Below is an example of what a day of low-carb IF might look like for some people using a 16-hour fast with an 8-hour eating window (16:8).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this example, the eating window is open from 12:00 p.m. to 8:00 p.m. The meals focus on protein, healthy fats, and fiber to promote fullness.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-948\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Meal<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Key Notes<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12:00 p.m.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAvocado egg scramble with leafy greens\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tA high-protein start to break the fast gently.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4:00 p.m.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHandful of almonds and a cheese stick\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tA satisfying, low-carb snack to maintain energy.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t7:30 p.m.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBaked salmon with steamed broccoli\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRich in healthy fats and fiber before the fast begins.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">In this example, the eating window is open from 12:00 p.m. to 8:00 p.m. The meals focus on protein, healthy fats, and fiber to promote fullness.If you are looking for low carb intermittent fasting recipes, simple ideas like a cauliflower rice bowl, lettuce-wrap tacos, or a Greek salad with grilled salmon are quick and easy to prepare.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Carb_vs_Intermittent_Fasting_Which_Is_Better\"><\/span><b>Low-Carb vs Intermittent Fasting: Which Is Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neither approach is universally better than the other, as the best choice depends on your lifestyle and goals. The key difference between the two is that a low-carb diet restricts <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> you eat, while intermittent fasting restricts <\/span><i><span style=\"font-weight: 400;\">when<\/span><\/i><span style=\"font-weight: 400;\"> you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research into both approaches suggests benefits in different contexts (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s44361-025-00007-z\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1279770723012472\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">), and individual response varies. Some people find that focusing simply on eating windows is easier to manage than counting carbs, while others prefer the steady energy levels often associated with low-carb eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When looking at low carb vs intermittent fasting, the most effective approach is the one a person can sustain consistently over time. Combining them as a low carb diet with intermittent fasting can offer a balanced middle ground for those who want the structured timing of IF alongside the food guidelines of a low-carb lifestyle.<\/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=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/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;\">Yes, a 16-hour fast is generally considered a good fit for a keto diet. Many people practicing keto fasting combine a 16-hour fasting window with an 8-hour eating window to support their goals. Your body often shifts into a fat-burning metabolic state after 12\u201316 hours of fasting, and maintaining a very low-carb intake can help maintain this state during the eating window.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_is_more_effective_low-carb_or_IF\"><\/span><strong>Which is more effective, low-carb or IF?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both approaches have research support (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s44361-025-00007-z\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1279770723012472\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">), and the most effective one is the routine a person can follow consistently. Direct comparison is difficult because individual outcomes depend on adherence, starting points, goals, and personal lifestyle preferences. Some people thrive on the structured timing of intermittent fasting, while others prefer the food-based guidelines of a low-carb diet.<\/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 easily practice intermittent fasting without following a keto diet. Intermittent fasting focuses on the timing of your meals and can be paired with any balanced eating pattern, including vegetarian, Mediterranean, or standard omnivore diets. It is still important to focus on nutrient-dense foods during your eating window to support your overall wellness (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/2\/334\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_strongest_IF_method\"><\/span><strong>What is the strongest IF method?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most impactful intermittent fasting methods usually involve fasting for 16 hours or more. Routines like the 16:8 method or 18:6 method are popular because they allow the body an extended period without food-derived energy (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155%252823%252900395-1\/fulltext\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">While longer fasts are practiced by some, they are much more demanding and should be approached with care and guidance from a healthcare provider (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/433\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">). If weight loss is your goal, then sustainability is more important than the specific number of hours you fast.<\/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;\">You start by choosing an eating window that fits your schedule, such as 12:00 p.m. to 8:00 p.m., and planning low-carb meals for that time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During your eating window, prioritize lean proteins, healthy fats, and non-starchy vegetables while avoiding added sugars and refined grains. Stay hydrated with water or black coffee during your fasting window (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">), and listen to your body to ensure the routine feels manageable.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_intermittent_fasting_and_low_carb_reduce_belly_fat\"><\/span><strong>Can intermittent fasting and low carb reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some people notice changes in body composition over time when practicing LCIF. Both IF and Low carb diets have the potential to support changes in body composition when practised consistently (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9546386\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). That said, targeted fat reduction is not how the body responds to diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research suggests an overall calorie deficit can lead to generalized body fat changes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). Pairing IF with low-carb eating may support this process by helping to reduce overall calorie intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_you_intermittent_fast_on_keto\"><\/span><strong>How long should you intermittent fast on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most people following keto and intermittent fasting combine a 16-hour fasting window with an 8-hour eating window. This is a common practice because it is generally sustainable while still supporting the body&#8217;s shift toward using stored energy. Longer fasts, such as 18 or 24 hours, are practiced by some but are significantly more demanding and not necessary for everyone.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_wellness_benefits_of_combining_low_carb_with_IF\"><\/span><strong>What are the wellness benefits of combining low carb with IF?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Combining these low carb with IF may support weight management, help regulate energy levels, and offer digestive rest. Some research has explored how these routines may separately have positive associations with metabolic markers and support blood sugar management (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666379124005482\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Howeve<\/span><span style=\"font-weight: 400;\">r, individual results can vary, and it is important to find a balance that fits your personal needs.<\/span><\/p>\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 style=\"text-align: left;\"><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;\">For many people, low carb intermittent fasting can be a practical approach to managing their eating routine and supporting their wellness goals. By combining the structured timing of intermittent fasting with the nutrient focus of a low-carb diet, you may experience benefits like steadier energy levels, improved digestion, and support for weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this routine has numerous potential advantages, it is not suitable for everyone and requires a thoughtful approach to ensure you get enough essential nutrients. Always listen to your body, prioritize whole foods, and take a gradual approach when starting. Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It\u2019s advisable to speak with a healthcare provider before starting any fasting regimen or making significant dietary changes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Low carb intermittent fasting (LCIF) combines two popular dietary approaches into one routine. It pairs the timing of intermittent fasting with the food choices of a low-carb diet. During eating windows, individuals consume foods low in carbohydrates, and during fasting periods, they consume no calories. This approach is often considered by those looking to support [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90755,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-21739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-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: Benefits, Food List, Meal Plan &amp; How to Start - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 LOW-CARB INTERMITTENT FASTING \u27a4 tips for success. Learn about the potential health benefits of combining low-carb and intermittent fasting diets.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\" \/>\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: Benefits, Food List, Meal Plan &amp; How to Start\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 LOW-CARB INTERMITTENT FASTING \u27a4 tips for success. Learn about the potential health benefits of combining low-carb and intermittent fasting diets.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-11T20:43:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\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:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan &#038; How to Start\",\"dateModified\":\"2026-04-11T20:43:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\"},\"wordCount\":2385,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Low carb intermittent fasting (LCIF) combines two popular dietary approaches into one routine. It pairs the timing of intermittent fasting with the food choices of a low-carb diet. During eating windows, individuals consume foods low in carbohydrates, and during fasting periods, they consume no calories. This approach is often considered by those looking to support weight management, improve metabolic markers, and simplify their daily eating schedule.<\/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;\\\">Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They are often used to support weight management and general wellness. Intermittent fasting (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It doesn't specify what foods to eat, but rather when to eat them. Some research has explored the relationship between IF and various metabolic markers, though outcomes vary.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you combine the two diet plans, you get low-carb intermittent fasting. LCIF involves following a low-carb diet during eating windows and fasting for extended periods. Here is what you need to know about low-carb intermittent fasting, its potential benefits, drawbacks, and practical tips for getting started.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As wi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\",\"url\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\",\"name\":\"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan & How to Start - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg\",\"dateModified\":\"2026-04-11T20:43:09+00:00\",\"description\":\"Discover \u2605 LOW-CARB INTERMITTENT FASTING \u27a4 tips for success. 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Learn about the potential health benefits of combining low-carb and intermittent fasting diets.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan & How to Start","og_description":"Discover \u2605 LOW-CARB INTERMITTENT FASTING \u27a4 tips for success. Learn about the potential health benefits of combining low-carb and intermittent fasting diets.","og_url":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-04-11T20:43:09+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan &#038; How to Start","dateModified":"2026-04-11T20:43:09+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/"},"wordCount":2385,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Low carb intermittent fasting (LCIF) combines two popular dietary approaches into one routine. It pairs the timing of intermittent fasting with the food choices of a low-carb diet. During eating windows, individuals consume foods low in carbohydrates, and during fasting periods, they consume no calories. This approach is often considered by those looking to support weight management, improve metabolic markers, and simplify their daily eating schedule.<\/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;\">Low-carb diets, such as the ketogenic diet, are popular for their potential effects on weight loss and metabolic health. They are often used to support weight management and general wellness. Intermittent fasting (IF) is an equally popular approach that involves cycling between periods of eating and fasting. It doesn't specify what foods to eat, but rather when to eat them. Some research has explored the relationship between IF and various metabolic markers, though outcomes vary.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you combine the two diet plans, you get low-carb intermittent fasting. LCIF involves following a low-carb diet during eating windows and fasting for extended periods. Here is what you need to know about low-carb intermittent fasting, its potential benefits, drawbacks, and practical tips for getting started.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As wi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/","url":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/","name":"Low-Carb Intermittent Fasting: Benefits, Food List, Meal Plan & How to Start - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/1200-low-carb-intermittent-fasting.jpg","dateModified":"2026-04-11T20:43:09+00:00","description":"Discover \u2605 LOW-CARB INTERMITTENT FASTING \u27a4 tips for success. 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