Keto Diet and Intermittent Fasting to Lower Blood Sugar and Cholesterol

Low carb, high fat diet to lose weight and get healthier.
The links in this post contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link.

Recent blood test show higher blood sugar levels and LDL and Total cholesterol.

Why Keto and Intermittent Fasting?

I originally stumbled upon Keto and in general low/no carb diets when researching how to lower weight. The goal at the time was to attempt to lower my cholesterol by losing weight. I don't consider myself unhealthily overweight, however my BMI were slowly creeping into from normal to over-weight. Keto is a bit concerning because I always believed that additional fat intake would skyrocket my cholesterol numbers.

After reading more about Keto, I found many people pair it with Intermittent Fasting to help with weight loss. What I learned is that intermittent fasting can also help with blood sugar levels by reducing the chance of insulin resistance. For intermittent fasting, I went with what I believe was most common and easiest to maintain, which was eating between noon and 8pm, while fasting the remaining 16 hours essentially skipping breakfast. And that means really only eating a lunch and dinner with no snacks in between.

My plan is to keep the Keto Diet going for hopefully 6 months, where I plan on getting a set of the blood tests again to hopefully realize improvements in blood sugar and cholesterol.

First 2 Month Experience with Keto and Intermittent Fasting

  • Weight Loss (~15 lbs) - I lost a substantial amount of weight the first few weeks, then it tapered off to about 1lb a week.
  • Looser Clothing - Even the smallest notch on my belt wasn't small enough
  • Cleaner Teeth - My teeth feel consistently smoother/clean throughout the day.
  • Less Hungry - Even on intermittent fasting, I don't feel hungry after having a fattier meal.
  • Sugar Craving - Major craving for sugary snacks or even plain bread, but resisted.

Foods I Eat at Home Keto

I still cook and eat most of my meals at home. On Keto, I'm more careful in choosing what ingredients I cook with

  • Cauliflower - used in almost every Keto recipe
  • Salad
  • Asparagus
  • Mushrooms
  • Salmon
  • Beef Steak
  • Shrimp
  • Duck Breast
  • Ground Beef
  • Chicken Thigh/Breast/Drumstick
  • Salmon (cooked from frozen)
  • Sardines (canned)
  • Pork
  • Oxtail
  • Sausage
  • Mussels
  • 85% Dark Chocolate - limit to one square (which is 1/3 a serving)
  • Nuts (Macadamia Nuts, Peanuts, and Brazil Nuts) - limit to ~5 per day
  • Sparkling Water
  • Costco Almond Milk (no sugar)
  • Costco Macadamia Nut Milk (no sugar)
  • Heavy Cream - I whip this to cream to make a simple sweet dessert
  • Eggs
  • Blackberry - limit myself to 4-5 per day
  • Blueberry- limit myself to 4-5 per day
  • Mozzarella Cheese
  • Tomato
  • Bell Pepper
  • Black Coffee (no sugar or milk)
  • Beef Sticks

Food I Stopped Eating while on Keto

  • Potato chips and snacks (used to have one snack per day between lunch & dinner)
  • Rice (which I used to have at lunch & dinner daily)
  • Chinese Dumplings
  • Toast (used to be my breakfast)
  • Beans (original dinner plan to lower cholesterol)
  • Steel Cut Oatmeal (original breakfast plan to lower cholesterol)
  • Orange Juice and other fruit juices
  • Dried fruit
  • Whole Milk
  • Boba Drink
  • Pasta
  • Croissants
  • Cookies
  • Pre-mixed salad seasonings and meat marinades
  • Banana
  • Oranges
  • Apples

Keto and Intermittent Fasting Cheat Days

I try not to purposefully incorporate cheat days into my schedule. It's much easier that I began this journey during COVID times, as the temptation to eat restaurant foods when out with friends/family is greatly diminished. That being said, if I had to do a cheat day, I would prefer to cheat and break my intermittent fast rather than break Keto. If I were to eat a load of carbs, it would certainly set me back a few days as my body burns of the existing glucose to get back into ketosis.

The most challenging aspect of staying in Keto is when dining out socially:

  • Fast Food Restaurants - Best bet is to order and not eat carb heavy items (for example the bun in a burger... don't even think about ordering fries and a soda).
  • Fast Casual - My suspicion is that most of the food has been prepared offsite, likely with a lot of meat per-marinaded.

Keto Snacks?

Unless you're really strict about it, my belief is that its difficult to keep to any diet without either a serious medical condition or some ability to enjoy your favorite foods. Snacks aren't my favorite, but a necessary evil. In the beginning, I kept it simple and simple whipped heavy cream with 100% monk fruit extract. That worked for about a month, but then my cravings for more traditional snacks increased.

My wife bought me a sampler of the Keto Krate, which came with dry ingredients for cookies, various keto friendly snacks, beef sticks.

Official Thought Worthy Logo

Can't Find What You're Looking For?

Buy Stuff
Suggested Reading