INTERMITTENT FASTING AND KETOGENIC LUNCH: The Key to Reduced Inflammation, Better Gut Health, and Longevity

How Fasting and a Ketogenic Lunch Can Strengthen Your Body from Within

Intermittent fasting combined with a nutrient-rich ketogenic lunch can help reduce inflammation, improve gut flora, increase fat burning, and promote longevity. By extending the overnight fast and breaking it with a meal rich in healthy fats, you stabilize your blood sugar and support your body’s natural repair processes. On the other hand, a carb-heavy breakfast, such as porridge or bread, breaks fat burning from the overnight fast.

Research shows that fasting activates autophagy—the body's method of removing damaged cells and building new, better-functioning cells and tissues. At the same time, inflammation is reduced, mitochondrial function is optimized, and longevity genes (sirtuins) are activated. By eating a ketogenic lunch after fasting, you extend these benefits. Ensuring your lunch is rich in fiber that beneficial gut bacteria can ferment (such as vegetables like broccoli, cauliflower, Brussels sprouts, etc.) provides the nourishment needed to produce more butyrate (a short-chain fatty acid), which supports a healthy gut barrier and reduces inflammation.

It's not the fiber from whole grains and bread we should focus on,

but colorful fibers from vegetables, sprouts, herbs, and berries.

Wondering how to combine intermittent fasting with an optimal meal? Read on to learn how the right food choices can give you more energy, better metabolic health, and a strong immune system.

1. Reduced Inflammation and Increased Cellular Repair

   When the body is in a fasted state, inflammation markers decrease, and the body’s ability to repair itself improves. Intermittent fasting activates autophagy, a process where cells recycle damaged components and eliminate toxins. This reduces the risk of chronic diseases linked to inflammation, such as heart disease, insulin resistance, and neurodegenerative disorders.

   
   

2. Activation of Sirtuins – the Body’s “Anti-Aging Genes”

   Sirtuins are a group of proteins that regulate cellular health, metabolism, and aging. Intermittent fasting increases the activity of these proteins, which:

   • Supports DNA repair and maintenance of cell structures

   • Increases resistance to oxidative stress and damage to cells and tissues

   • Enhances mitochondrial function, providing more efficient fat burning and stable energy

3. Longevity and Improved Metabolic Health

   Research shows that intermittent fasting (with an 8-hour eating window) may help extend lifespan by reducing metabolic stress, lowering insulin and blood sugar levels, and optimizing energy use in the body. Starting your eating window with a ketogenic lunch rich in healthy fats prolongs the fasting benefits by maintaining a low insulin response, stabilizing blood sugar levels, and prolonging satiety.

4. Gut Flora and Gut Barrier – A Healthy Gut for a Healthy Life

   When you fast, your gut flora gets a break from constant food intake, allowing beneficial bacteria to focus on essential health tasks:

   • Leaky gut and inflammation are reduced by strengthening the gut barrier

   • Butyrate (a short-chain fatty acid) production increases, which strengthens gut cells, stimulates the production of tight junctions between gut cells, promotes good gut bacteria, optimizes the gut environment, and reduces inflammation

   • Intermittent fasting can improve the gut’s ability to break down food and absorb nutrients

   
   

5. Optimized Energy Levels and Mental Sharpness

   Intermittent fasting and a ketogenic lunch provide stable energy by shifting fuel from glucose to ketones. This can lead to:

   • Improved cognitive function and memory

   • Increased focus and concentration

   • Steady energy throughout the day, without blood sugar crashes

What Should a Ketogenic Lunch Contain?

To support the body’s repair processes after fasting, a ketogenic lunch should include:

🥑 Healthy Fat Sources: Avocados, olive oil, fatty fish like anchovies, sardines, and herring, nuts, and seeds

🥬 Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, and also some fermented vegetables like sauerkraut, kimchi, or olives, capers, and other well-fermented items in brine

🍳 High-Quality Proteins: Eggs, grass-fed meat, chicken, or wild-caught fish

🧈 Natural Sources of Butyrate: Butter from grass-fed cows or ghee

Delicious Keto Lunch Recipes Available in the GØT App

GØT App: The Easy Way to Combine Intermittent Fasting and a Ketogenic Lunch

The GØT app is the perfect tool for integrating intermittent fasting and ketogenic lunches into your lifestyle. With its built-in eating window function, you can easily customize and control when you eat, which is especially helpful for beginners.

In the app, you’ll find over a hundred delicious and nutritious recipes that can be adapted to different dietary preferences. Want to follow a ketogenic diet? No problem—you can easily adjust the recipes to be keto-friendly. Simple, flexible, and super convenient!

Intermittent fasting combined with a ketogenic lunch gives your body time to repair itself, fight inflammation, and optimize energy metabolism. It supports longevity, better metabolic health, a strong gut flora, and overall well-being. By choosing clean, "gut-friendly" ingredients, you can maximize the benefits of fasting and fuel your body to enhance both physical and mental performance.

Tip: Want to start with intermittent fasting and keto lunches? Begin gradually, listen to your body, and focus on natural, nutrient-dense foods.