by Carlos Spells | 10:22 pm

Whether it is you, a loved one or a friend of a friend, we have all come across diabetes at some point. In my situation, I come from a family where diabetes runs pretty rampant. My mother has it, grandma had it and I too was labeled as being prediabetic. It wasn’t like I wanted to be overweight and prediabetic. I tried losing weight but nothing ever lasted long. Even if I managed to lose the weight, I didn’t enjoy the journey. You get tired of eating the same 5 to 7 foods after a while. (Yes. I am even talking to the people who think they can eat the same thing everyday.)

Down on my luck and gaining back the 60lbs I recently lost, I made a desperation move to start cutting carbs. I started losing weight again and picked up a will to continue learning more about a low carb lifestyle until I came across Keto and intermittent fasting (IF). Strapped with these 2 tools, I was able to lose an additional 70lbs and maintain my total weight loss of over 130lbs. I was able to reverse my prediabetic state and lead a healthier more enjoyable life.before and after keto 2

My success with Keto and IF has lead me to get a certification as a coach so I may help other’s going through the same struggles find what I believe to be the best dietary lifestyle for those struggling to manage their diabetes. First things first, what the heck is Keto…?

What is Keto?

Keto is short for ketogeinc. It is a dietary lifestyle where you are shifting your body’s primary fuel from sugar over to a cleaner, longer lasting fuel source called fat. The body can either use sugar or fat for fuel. When you are a sugar burner, the body is primarily using glucose or stored glucose (aka glycogen) as fuel but when you are a fat burner, the body is using ketones for fuel instead. Ketogenic comes from the fact that ketones are the byproduct from your body metabolizing fat.

In order to achieve this metabolic state of fat burning, a person must lower their carbohydrates (carbs) significantly enough that the body is forced to shift its energy source from glucose (sugar) over to ketones (fat). Your body will then begin to create energy (ketones) from the food consumed and from your stored body fat (can we say … weight loss). I will discuss below as to why this shift in energy is so great for us diabetics out there as well as people in general.

Another way of looking at it this, Keto gives us a guideline as to what to eat but that’s only half of the equation. It is equally important to know when NOT to eat. This is where Intermittent Fasting comes in.

What is Intermittent Fasting?

I think it is pretty safe to assume that we all love to eat, some more than others, but we all ultimately enjoy it. With great power (eating), comes great responsibility (not eating) also knows as Intermittent Fasting (IF). In essence, IF is when you abstain from eating any foods or drinking any fluids that would stimulate your metabolism. That basically means consuming no foods and only drinking either unsweetened water, coffee and tea. There are various types of fasting for both health and religious reason but let’s stick to a general concept for right now.

Keto provides the body with various nutrients needed for survival and IF comes along and gives our body the opportunity to actually use those consumed nutrients. When you are constantly eating, the body is in what I would call a storage mode. It is constantly consuming and storing the food and nutrients for a time it will need to use it. The body will continue to store this food (getting fat) until you flip the switch that says stop storing and start using. This is where IF comes in. You will need a period of time where the body is now taking the food provided from a recent meal or stored within the body to heal and repair itself.

This period of time usually takes between 16 to 18hrs at a min. This is what is commonly know as a fasting window. Whereas the time in which you are consuming your meals is known as a feeding window. Both are crucial if you want to maximize your improvements with diabetes and weight loss. Before we delve into why Keto and IF for diabetes, Let’s make sure we are on the same page regarding the definition of diabetes.

What is Diabetes?

As taken right Google, diabetes is a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine. There are 2 types of diabetes, Type 1 and 2. Type 1 diabetics are unable to produce the hormone insulin all together. Type 2 diabetics, however, can produce insulin but the body does not’t respond to the hormone so well so the pancreas (where insulin is produced) begins working harder and harder to get the body to respond. Prediabetic are basically those individuals who are already well on their way to developing Type 2 diabetes.

In the case of Type 1 diabetics, this is most commonly something caused by genetics. A Type 2 diabetic can become a Type 1 if measures aren’t taken to improve the body’s response to insulin thus resulting in a break for your pancreas. The same could be said for prediabetics becoming Type 2’s. In any case, the common thread with all diabetics lies with the hormone insulin. This is where Keto and IF come in to address this major issue plaguing diabetics and most people although they don’t know it yet.

Diabetes and The Master Hormone Insulin…

The body is run by a series of substances known as hormones. These hormones tell you when to breathe, sleep, eat, go to the bathroom and a whole slew of other things. There is one hormone in the body that tends to reign supreme over most other hormones and that is insulin. Insulin is a hormone created by the pancreas and use for various things within the body with main function being the regulating of blood sugars.

This is an important function because with the regulating of blood sugars, also comes the key to locking and unlocking the cell. When you eat a meal that cause blood sugars to elevate, the body responds to the elevated blood sugars by releasing insulin. This in turn activates the cells to open up and remove the excess sugars from the blood. Although the body can use sugar for fuel, it views elevated blood sugars as toxic which is why it uses insulin to keep the levels in “normal range”.

In the case of a Prediabetic and Type 2 Diabetic, the pancreas is having to work harder and harder to regulate constantly elevated blood sugar. This constant elevation in blood sugars is brought on from the over consumption of processed carbs, sugars, grains and vegetable oils along with frequent eating in the form of meals and snacks. The cells begin to grow deaf to the constant signaling of insulin from the body. This in turn causes insulin resistance. Now the pancreas must flood the body with more insulin in order to get the now resistant cell willing to respond to the signal. This cycle of the cells becoming deaf to insulin and the pancreas responding by pumping out more it ultimately leads to the development of Type 2 diabetes.

This condition takes about 10 to 15 years to develop on average before you are diagnosed as a Prediabetic or Type 2 diabetic. That is a long time of overworking your pancreas before it starts to throw in the towel. In the case of a Type 1 diabetic, they are given insulin to help the body manage its blood sugars since it cannot produce the hormone on its own. This is where Keto and IF comes in as the best dietary lifestyle to help diabetics.

Keto and Intermittent Fasting Vs Diabetes…

So why is Keto and IF the best? In simple terms, they are the best tag team working together to regulate blood sugars which reduces the insulin load placed on the body. Keto takes today’s food pyramid and flips it on its head. Instead of eating foods loaded with sugars, grains, processed carbs and vegetable oils, you primarily eat fats, moderate your protein, while severely reducing your carb intake in an effort to understand your body’s carb tolerance. In terms of a macro nutrient standpoint, this means 70% of your energy would come from fat, 25% from protein and the last 5% coming from carbs except for green leafy veggies.

By following Keto, you consume foods that are least likely to elevate blood sugars. When blood sugars are not elevated, the need for insulin also reduces. Then IF comes in on the back end by ceasing the consumption of food in order for our body to begin taking the food consumed and breaking down stored body fat in order to heal, repair and strengthen itself. This results in the body having less of a need for insulin since blood sugars are not constantly being elevated.

When the pancreas is given a break and insulin levels are normalized, this not only gives the cells a break from the constant flooding of insulin, this also turns the cells off from storage mode and on to release mode. In this release mode, the body begin to get the cells (including fat) cells to release its contents in order for the body to produce energy, detox itself and a myriad of other benefits.

If constant elevated blood sugars lead to insulin resistance, then constant breaks of that signaling supports the reversal of insulin resistance or the amount of insulin needed to get the job done. This is done all while eating the real foods that support your health and weight loss while avoiding the foods, portion sizes and eating frequencies that don’t. Eat the foods that love you and they in turn will show you love back.

Keto and IF For The Win!!!success on keto

Keto and IF are the best dietary lifestyle for those facing diabetes and weight loss because it is the only lifestyle set out to help regulate our hormones, especially the master hormone insulin.

If you have any questions or comments, drop a line below. I’d love to hear from you.


Black N Keto

Please follow and like us:



Thank you for sharing! The way you explained Keto and IF have me thinking about changing my dietary plans. I am excited about your weight loss journey and I celebrate you and your accomplishments!

Mar 03.2019 | 09:02 pm

    Carlos Spells

    Yasssss! It’s my pleasure! Oh, I am so glad to hear that. If you have any questions along your journey, feel free to reach out. I love seeing people win with real food. 🙂

    Mar 05.2019 | 01:11 pm

Cateana Spells

You have found such a simplistic way of explaining the process. I’m in a better place in understanding the reasoning in Keto and IF. Thank you for such valuable knowledge in a relatable way. You definitely have the wheels turning in my head!

Feb 26.2019 | 01:34 am

    Carlos Spells

    Thank you!!!! That’s the goal. I want to simplify keto so people can start taking advantage of its health benefits and weight loss right away.

    Feb 26.2019 | 02:18 am


What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
Actually this is exactly the information that I was looking for about diet for diabetics and when I landed to your website and read this post, it answered all my questions in details.
So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for best diet for diabetics.
I will come back to your website again for sure and I’m looking forward to read your new posts.)


Feb 20.2019 | 03:33 pm

    Carlos Spells

    Thank you Ali!!!! I will continue to share points in an ongoing effort to help people win with food and kick diabetes butt!!!

    Feb 20.2019 | 09:43 pm

April Lehenbauer

I love this! Great explanation and information!

Feb 18.2019 | 09:15 pm

    Carlos Spells

    Thank April for the feedback!!! I am glad you enjoyed it.

    Feb 19.2019 | 04:15 pm



Thanks for sharing, great post.

My cousin is diabetic and I’m not sure she will have heard of Keto or Intermittent Fasting.

It sounds like you know a lot on the subject and that it has helped you and your family. I am going to forward your post on to my cousin and see if this would help her too, which I think it will.

I’ll let you know how she get’s on with it and if it does actually help her.

Thanks again for sharing.


Feb 18.2019 | 01:41 pm

    Carlos Spells

    Thanks for reaching out Tim!!!

    Thank you for passing this along to your cousin. Please keep me posted on how they do with it and if I can be of any help along their journey. Not as many people know about how keto and intermittent fasting can be used as way to help the body function better. So that’s why I want to get the word out. I am also on Instagram as @black_n_keto and share many tips and tricks there to help people along too.

    Thank you again for sharing and dropping a comment.

    Feb 19.2019 | 03:54 pm

Amanda Blaine

Hey Carlos,
This is a great article, I’m very impressed and immediately shared it to another page I manage about Keto. You have explained everything to a T and made it easy for those skeptics to understand. I have been living a Keto lifestyle for a while now, been on and off and an again…which I realize is not healthy. Now after reading your article on IF I am going head strong into this…your before and afters are awesome! Great job and thank you for the inspiration to get get up going again.

Feb 18.2019 | 01:07 pm

    Carlos Spells

    Hey Amanda!

    First of all, thank you for sharing the message. I truly appreciate that and your feedback.

    I love to hear you are going to dive back into the lifestyle. Your body and health will definitely thank you. 🙂 Let me know if there is anything I can do help you along the way.


    Feb 19.2019 | 04:00 pm


Hello. I just wanted to let you know that I appreciate this article and the insight it has given me in relation to the connection of intermittent fasting, keto diet, and diabetes. Although I am not diabetic, diabetes runs in my family and I want to do everything I can to avoid it. I recently discovered that my persistent brain fog was the result of consuming too much sugar and carbs. When I restricted my intake, I immediately started to lose weight! Now I am researching and trying to understand what happened and how I can maintain my clear head and smaller body. You have given me much insight. I will add intermittent fasting to my new lifestyle. Thank you.

Feb 18.2019 | 01:06 pm

    Carlos Spells

    Hello Theresa,

    (Insert happy dance here) Thank you!!! Thank you for adding IF into your lifestyle and understanding even those who are NOT diabetic can benefit from this lifestyle. If you haven’t read (or heard of) this book yet, I recommend “Keto Clarity” written by Jimmy Moore and Dr Eric C Westman. It is a good book that dives further into keto and the many benefits while keeping it interesting and easy to understand.

    Happy researching and reach out to me here or on IG @ black_n_keto if I can help in any way.

    P.S. Congrats on your weight loss too.


    Feb 19.2019 | 04:13 pm

Todd P Matthews

Excellent, well-versed article regarding the Keto diet and IF. I utilize a version of IF, myself, but tend to go with an overeating window versus an undereating window due to the nature of my job and lifestyle, which consists of 10-12 hours of physical activity per day (I pull steel bars for a living). I started making the switch to this version of IF n 2013 and never looked back, as it fit my lifestyle both back then and now.

Feb 18.2019 | 01:01 pm

    Carlos Spells

    Hey Todd,

    Appreciate the response man. Yeahhhhhhh. 10 – 12 hours of pulling steel sounds exhausting. Lol! Despite that, you still manage to fast and reap the benefits of fasting. I’m glad to hear that. Keep up the hard work…literally.


    Feb 19.2019 | 04:22 pm

Josephine Jennifer Crawford

Let me, first of all, say how happy I was to see this website and your journey/results are encouraging. Being a type 2, I understand well the struggles, but you did well in reversing pre-diabetes, but now you must maintain the said lifestyle, or similar in order to avoid being diabetic.

How are finding the readings now? Are you able to live doing keto and intermittent fast as a lifestyle?

Feb 18.2019 | 12:27 pm

    Carlos Spells

    Hello Josephine!!!

    Thank you for the kinds words. (insert tear drop here) I am currently in maintenance mode and I love it….still.

    I have maintained my 130lbs of total weight loss pretty easily while still enjoying many of the foods I love. One way I stay on track is by “keto-fying” various meal ideas so that way I can eat the foods I love in such a way the food shows me love back. From pizza to burgers and even pasta dishes, I have eaten good thus far so I don’t have much of a need to change now that I have lost the weight.

    Check out my IG @black_n_keto and/or my Facebook Page FIYA Fitness because I share more about the keto and if lifestyle in general and how I live it daily.


    Feb 19.2019 | 04:33 pm

Honor C Bright

Hi Carlos, What a strong successful story you have. The physical differences are real. For many it is too easy to decide and accept that diabetes is inherited, which is encouraged by doctors. Your had the strength to change before you had ‘burned out’ the beta cells in your pancreas.
I watched a good friend die of diabetes complications. He believed his doctors drugs would make his life easier.
In the late 1999’s I ran a Keto weight loss program in Wellington New Zealand. If I’d added IF (intermittent fasting) it may have helped my clients more.
The topic of your site is really needed.
Go well in this new exciting journey

Feb 18.2019 | 12:19 pm

    Carlos Spells

    Hey Honor,

    Thank you for weighing in. I am sorry for the loss of your good friend. I hate to hear of someone’s passing away from something that is preventable. Far too often doctors prescribe drugs to treat symptoms when there are things that can be done naturally to treat the root problem. My goal is to help drive that message and get people winning more with real food and knowledge.

    I love that fact that you introduced a keto weight loss program. The conversation alone not only helps spread awareness but I find it kind of naturally drives people towards fasting. I look forward to hearing you weigh in more and share your perspective in future posts.

    Best Wishes,

    Feb 19.2019 | 04:40 pm


I was familiar with both the ketogenic diet and intermittent fasting, but I had not heard of anyone combing the two. That’s a fascinating approach, and I have to believe requires a real commitment.

I had read in your About section that you came upon it gradually in that you had started cutting carbs, had success, and kind of continued on that journey. Is that an approach you would recommend or do you think it’s just better to cut to the chase and go all in?

Great post, and congratulations on your success, I imagine you are going to be inspiring a lot of people.

Feb 18.2019 | 12:02 pm

    Carlos Spells

    Hey Jon,

    Yeah. Keto and IF are definitely a power couple. In all honesty, I don’t think I could have done fasting without doing keto first. All of that fat kept me feeling satiated longer.

    That’s a great question! I say go all in. The transition period will take upwards of a week. Although I did cut my carbs, I went from like 300g of carbs a day to like 150 to 200g of carbs. So it was lower carb but not low carb. When I made the transition to keto, I kept my total carbs to less than 20g a day to help expedite the transition over to being fat adapted. Get fat adapted first, then learn what is your individual carb tolerance.

    Thanks for the compliments and feedback. Much appreciated.


    Feb 19.2019 | 05:34 pm

Leave a Reply

Your email address will not be published. Required fields are marked *