Lipoly
Your Fat Loss Sprint Planner
Keto. Mediterranean. Plant-based. Paleo. The sprint is the 3-week intensive burst you deploy when fat loss is the goal — then you return to whatever eating pattern works for your life.
This is the central design philosophy of Lipoly: you don't stay on it forever. You graduate off it.
The Fat Loss Sprint is a 14–28 day protocol with a mandatory 14-day recovery built in. It is not a permanent replacement for your preferred eating pattern. It is the fat loss tool you reach for when fat loss is the specific, time-bounded goal — then you return to whatever sustainable, long-term eating pattern you prefer.
Most dieting frameworks get this backwards. They ask you to adopt a permanent new identity — "I'm keto" or "I eat Mediterranean" — and hope fat loss happens as a side effect. The sprint separates the two goals: intense, structured fat loss first; then sustainable long-term eating after.
A sprint isn't a replacement for your diet — it's a gear you shift into. Three moments make the biggest difference.
The hardest part of any slow diet is the beginning — weeks of effort before the scale moves enough to feel real. Open with one sprint and one 14-day diet break to front-load visible progress, then hand off to a moderate deficit you can hold for the long haul. Greater early weight loss is a consistent predictor of better long-term results, because visible progress is what keeps people going.
Every slow diet eventually stalls — the body adapts and the same deficit stops working. A 2-week sprint mid-diet breaks the plateau, and the diet break that follows lets leptin, thyroid, and metabolic rate recover before the slow deficit resumes. More on this on the weight loss plateau page.
The final stretch is where motivation runs thin — the deficit is the same, but the scale barely budges. A short 2-week sprint closes the gap and ends the diet on visible progress with a fixed finish date, not an open-ended grind. See finishing a slow diet strong.
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.
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.
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.
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.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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