Your Fat Loss Sprint Planner
3 weeks of calculated deficit and high protein. Then return to keto at a lower body fat with better insulin sensitivity. They're not competing — they're sequential.
The FLS produces nutritional ketosis through caloric restriction — very low carbohydrates from vegetables plus high protein. You are effectively in a very deep ketogenic state. Fat is your primary fuel. Ketosis is strong.
The 14-day Maintenance Phase reintroduces carbohydrates toward maintenance level. This is necessary for metabolic recovery — it restores glycogen, leptin, and hormonal function after the sprint. During this period, you are not in ketosis.
You can return to keto. Your new body composition becomes the baseline for your keto eating pattern. Many users find keto maintenance easier at a lower body fat percentage — reduced hunger, better insulin sensitivity, and a leaner starting point.
| Phase | Duration | What Happens |
|---|---|---|
| Fat Loss Sprint | 14–28 days | Deep restriction, very low carbs, high protein, ketosis |
| Mandatory Maintenance | 14 days | Carbs reintroduced to maintenance level — not keto |
| Return to keto | Indefinitely | Your long-term maintenance eating pattern |
The sprint handles the intensive fat loss. Keto handles the long-term maintenance eating pattern. These are complementary, not competing.
The keto stall — which many keto dieters experience after initial success — often happens because keto has no caloric structure. The sprint recalibrates with a fresh, calculated deficit from current body composition, depletes fat rapidly, then hands the user back to keto with a new body composition baseline and renewed momentum.
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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