Let’s clear up a question that comes up all the time: can you have three meals a day on a keto diet? The answer is yes, absolutely.
Traditionally, people combine keto with intermittent fasting for quicker weight loss results. Intermittent fasting is really just a fancy term for skipping breakfast. However, when you're just starting out with keto, your body needs energy. You need to feel full and nourished, and skipping breakfast might not be the best move.
Keto and intermittent fasting often go hand in hand because they complement each other. Eating low carb and high fat helps keep your blood sugar stable and trains your body to burn fat for energy. As a result, many people find it easier to skip meals or go longer between eating simply because they’re not as hungry.
But here’s the key: you do not have to fast to benefit from keto.
If you want to have an eggy breakfast, a fresh salad for lunch and a hearty keto dinner, go right ahead. Breakfast could be eggs with leftover vegetables, or sugar-free yoghurt with nuts and berries. That’s perfectly fine.
The main focus should be on keeping simple carbs low, choosing healthy fats, and maintaining moderate protein intake. That’s what keeps you in ketosis, not whether you skip breakfast or delay your first meal until midday.
Now, where intermittent fasting can be helpful is if your main goal is weight loss. Fasting may give your body an extra push by lowering insulin and encouraging fat-burning. But if fasting makes you feel stressed, overwhelmed, or you simply want to eat meals with your children, then don’t do it. You can still see fantastic results just by following the keto lifestyle.
A little tip from one woman to another: listen to your body, not the internet noise. Some days you’ll naturally want two meals, other days three, especially before your menstrual cycle. That’s completely normal. There is no one-size-fits-all schedule.
And one last thing, don’t forget to take our apple cider vinegar capsules. They’re great for weight loss and gut health, and they support insulin balance whether you’re fasting or not.
-- Written by Hala, founder of Dietapplements
