The Fat Loss Sprint isn't a diet. It's a protocol you run inside any diet.

Already eating keto?

The sprint is keto-adjacent — very low carbohydrates from non-starchy vegetables, with ketosis produced through severe caloric restriction rather than high fat. After the sprint and maintenance phase, return to your preferred keto approach. Many keto dieters use the sprint to break through a plateau.

Following Mediterranean?

After the sprint and 14-day maintenance, transition back to Mediterranean-style eating as your long-term maintenance pattern. Mediterranean is an excellent post-sprint eating framework — whole foods, lean protein, vegetables, moderate fat. The sprint handles the fat loss; Mediterranean handles the lifestyle.

Eating plant-based or vegan?

The sprint requires high biological value protein sources — this is the protocol's most significant requirement for plant-based eaters. High-quality protein is achievable from plant sources (tofu, tempeh, seitan, low-fat dairy alternatives, pea protein) but requires more planning. The app's AI meal planner supports any food composition — the protein target is the non-negotiable.

Eating intuitively or mindfully?

The sprint is a structured intervention — it does require daily tracking and hitting specific targets. Think of it as a defined period of structured eating, after which you return to intuitive eating from a new body composition baseline.

For most people, the optimal approach is:

1. Sprint (14–28 days) — structured, calculated, intense, time-limited fat loss 2. Mandatory Maintenance (14 days) — metabolic recovery at maintenance calories 3. Long-term eating — whatever sustainable pattern you prefer: Mediterranean, whole food, flexible eating, keto cycling

The sprint is the tool. Your preferred long-term eating pattern is the maintenance strategy. Lipoly is designed to make the sprint as structured and successful as possible — and to hand you off to long-term maintenance with the habits to stay there.