Your Fat Loss Sprint Planner
50 years of clinical research. Calculated protein from your lean body mass. A defined sprint with a finish line. That's the difference between a health diet and a fat loss protocol.
This is the insight most people never get told clearly:
A diet designed for health optimises food quality, reduces chronic disease risk, and supports long-term health. Examples: Mediterranean, DASH, Paleo, Whole30. These diets improve cardiovascular markers, reduce inflammation, and support longevity. They are not primarily designed to produce rapid fat loss.
A diet designed for fat loss optimises the caloric deficit, protein preservation of lean mass, hormonal management of adaptation, and a structured timeline. The Fat Loss Sprint — built on the Protein-Sparing Modified Fast — is designed specifically for this. Every element exists to produce fat loss while protecting lean mass:
| Diet | Designed For | Fat Loss Rate | Finish Line |
|---|---|---|---|
| Mediterranean | Heart health, longevity | Slow (if any deficit present) | None — lifestyle |
| DASH | Blood pressure management | Slow | None — lifestyle |
| Paleo | Food quality, ancestral health | Variable | None — lifestyle |
| Whole30 | Elimination, gut reset | Minimal (not a fat loss tool) | 30-day reset only |
| Keto | Metabolic state, epilepsy (originally) | Moderate (if caloric deficit present) | None — lifestyle |
| Intermittent Fasting | Metabolic flexibility, autophagy | Moderate | None — indefinite |
| Calorie Counting (CICO) | Energy balance | Slow-moderate | None — indefinite |
| **Fat Loss Sprint (PSMF)** | **Rapid fat loss — only this** | **Fast: 1.5–2.5 kg/week** | **14, 21, or 28 days** |
The research is clear on what variables drive fat loss outcomes:
1. Size of the caloric deficit — larger deficits produce faster fat loss, up to the point where protein and training can protect lean mass
2. Protein intake — the primary variable for lean mass preservation during restriction. RDA (0.8 g/kg) is insufficient. The FLS targets 2.2–3.0 g/kg LBM.
3. Resistance training — the mechanical stimulus that tells the body to maintain muscle during restriction
4. Adherence — the variable that most approaches underestimate. A protocol with a defined finish line has dramatically better adherence than indefinite restriction (Purcell 2014: 3% vs. 18% dropout)
5. Recovery — the post-deficit period that consolidates results and prevents rapid rebound
The Fat Loss Sprint is the only app designed around all five simultaneously.
The Mediterranean diet, for example, is an excellent eating pattern for the Maintenance Phase and long-term living after the sprint. The relationship is not either/or. Many users sprint, recover, then transition to Mediterranean-style maintenance eating. The sprint is the fat loss tool; the health diet is what sustains the result.
Purcell et al. (The Lancet, 2014): Structured rapid fat loss protocol: 81% hit target, 3% dropout. Standard gradual diet: 50% hit target, 18% dropout. Same long-term maintenance.
Tsai & Wadden (2006): VLCD produced 16.1% body weight loss vs. 9.7% for conventional dieting in the same period.
Willoughby et al. (2023): Resistance training + protein above 1.2 g/kg substantially mitigates lean mass loss during VLCDs. FLS targets nearly triple this threshold.
The only app built around PSMF as a time-limited fat loss protocol. 50+ years of clinical science. Endorsed by NICE, EASO, AHA/ACC.
The Protocol
Your macros, protein target, and sprint length aren't guesses — they're set by the Fat Loss Sprint, a protocol built on 50+ years of clinical research. See how it works, and how it compares to every other diet.
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