Your Fat Loss Sprint Planner
The difference isn't willpower. It's deficit depth, protein targets, and mandatory recovery built into the structure. Here's the honest maths.
| Approach | Typical Weekly Loss (fat) | Timeline to 20 lbs |
|---|---|---|
| Standard calorie counting | 0.5 kg/week | 18–20 weeks (4–5 months) |
| Intermittent fasting | 0.5–0.8 kg/week | 11–18 weeks |
| Keto (in deficit) | 0.6–1.0 kg/week | 9–15 weeks |
| Fat Loss Sprint Level 2 | 1.5–2.5 kg/week (weeks 2+) | **6–8 weeks (sprint + maintenance)** |
| Fat Loss Sprint Level 3 | 2.0–3.0 kg/week (weeks 2+) | **5–6 weeks** |
Week 1 includes water and glycogen (1.5–4 kg) — real, visible, not pure fat. From week 2, loss is predominantly fat.
For most people targeting 20 lbs / 9 kg, the full protocol looks like:
Lose 6–10 kg in sprint → 14-day Maintenance Phase → evaluate. Many users reach their 20 lb goal within a single sprint or partway through the maintenance phase as the body continues to adjust.
Lose 8–15 kg in sprint → 14-day Maintenance Phase → at 20 lbs most users are done or close to done.
For those needing a second sprint: the mandatory Maintenance Phase completes, body composition is recalculated, and sprint level is reassigned for a second sprint if needed.
The FLS creates a larger deficit than standard approaches — safely — through four mechanisms:
1. High protein (2.2–3.0 g/kg LBM) prevents lean mass loss at aggressive deficit depths 2. Resistance training maintains the mechanical muscle stimulus during restriction 3. Scheduled refeeds manage leptin and metabolic adaptation mid-sprint 4. 800 kcal floor and mandatory supplementation maintain safety
These four elements are what distinguish the sprint from a crash diet at the same calorie level.
Tsai & Wadden (2006): VLCD produced 16.1% body weight loss vs. 9.7% for conventional dieting. For a 90 kg individual, this is 14.5 kg vs. 8.7 kg in the same active period.
Purcell (2014): 81% hit a 12.5% weight loss target rapidly vs. 50% gradually — proportional to 20 lbs for most adults in this target range.
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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