Keto & Intermittent Fasting Tip for Energy & Rest

How does the diet affect the quality of night sleep and energy boost? The way we eat affects all aspects of life, including sleep. Does intermittent fasting help you sleep better and bring you energy – or is it not worth experimenting with?

What is a keto diet?

Energy for the body comes from the food we use. The main components the body receives from the menu are fats, proteins, and carbohydrates. Our body processes those to simpler molecules: carbohydrates to glucose, proteins to amino acids, fats to glycerol and fatty acids. At the same time, the primary “fuel” for us is glucose, into which all others can turn. However, during fasting or under conditions of a ketogenic diet, ketone bodies synthesized in the liver become the primary source to boost energy. Ketone bodies are an alternative energy source for the body, which is used for lack of glucose.

Day time
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Ketones are formed if a person consumes a few carbohydrates that quickly break down into glucose.  A small amount of protein (excess protein is also converted ultimately to glucose). The brain consumes a lot of energy throughout the day, and it receives energy from ketone bodies and glucose.

In a keto diet, since carbohydrate intake occurs in low doses, the insulin hormone level decreases, and the level of contra-hormonal one’s rises. Under their influence, the body begins to actively break down fat reserves to produce energy with the formation of numerous ketone bodies.

What is intermittent fasting?

No, it is not self-torture like “drinking only water for a week” (such experiments are very dangerous!). So how to do intermittent fasting on a keto? It is just a day divided into two periods: 4-10 hours when you can eat, and 14-20 hours when you can drink water or tea. Another popular beverage is coffee. Most people don’t want black coffee, so they opt for Bulletproof coffee, which is a mix of coffee, ghee, and MCT oil. Another option is to consume few calories (about 500) one or two days a week, the rest of the days to eat as usual. Choose your intermittent fasting keto schedule and read some best MCT oil reviews to get more info. 

Studies show that a properly built intermittent fasting helps lose weight and increases insulin sensitivity, prevents inflammation, and improves heart function.

Energy and intellectual abilities

Some people use keto intermittent fasting specifically to increase mental performance. In studies on animals, data were shown that the state of ketosis during fasting provides benefits, such as resistance to stress, trauma, and disease.

Researches state: mammals that have succeeded in surviving for long periods without food have adapted to the optimal functioning of the brain precisely in the state of ketosis. A ketogenic diet improves concentration and mental clarity.

Sleep connection

Considering that with intermittent fasting, the body has time to recover, and the stomach works better, we can assume that sleep quality improves. 

Another plus of this kind of food is that regular 24-hour circadian rhythms are supported.  Especially if the “food window” falls at approximately the same hours every day. Accordingly, you fall asleep faster, sleep better, and get up rested. 

Bed time
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Final tips

Listen to yourself

Trust your personal feelings because research does not guarantee that certain norms work for everyone. Choose the most suitable time for going to bed and waking up and consider all the things before following a plant-based diet plan.

Drink more water

It will help avoid hunger, promote better concentration and uplifting, and has a good effect on sleep.


A keto diet promotes rapid weight loss.  Other advantages are reducing feelings of hunger and increasing the “vital energy.” A ketogenic diet makes us more energetic and concentrated. The fastest way to handle a keto-adaptation is intermittent fasting, but no one can withstand fasting for a long time. However, a competent keto diet can be observed for a long time, maintaining your body in a state of ketosis. A keto diet can be combined with intermittent fasting.  Which will help normalize insulin jumps, improve sleep quality, and increase energy.

We wish you good health!

Have you tried to combine a keto diet with interval fasting? What are your keto and intermittent fasting results? Share your experience in the comments below.

Author’s bio: My name is Adam Reeve, and I have been a professional personal trainer and fitness instructor for over ten years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.

Featured Photo by Nadine Primeau on Unsplash