Lipoly
Your Fat Loss Sprint Guide
IF controls the clock. Lipoly controls the calories — and calculates your protein.
Intermittent fasting works by reducing what you eat. The sprint makes that reduction precise, structured, and temporary.
Lipoly
Your Fat Loss Sprint Guide
Intermittent fasting works by reducing what you eat. The sprint makes that reduction precise, structured, and temporary.
Intermittent fasting works primarily through one mechanism: it reduces total caloric intake by shortening the eating window. When that reduction is sufficient for a deficit, weight loss follows. When it isn't — because the window contains enough calories to maintain weight — fat loss stops.
IF also doesn't specify what to eat, how much protein to target, or when to stop. It's a timing pattern, not a protocol. Without protein targets, lean mass is at risk during restriction. Without a defined end date, adherence degrades across months.
The Fat Loss Sprint doesn't care when you eat. It specifies exactly what your protein, fat, and calorie targets are — calculated from your lean body mass — and structures the protocol across a defined 14–28 day sprint with scheduled refeeds and a mandatory 14-day recovery. The clock doesn't determine the outcome. The protocol does.
| Intermittent Fasting (16:8) | Lipoly Fat Loss Sprint | |
|---|---|---|
| Mechanism | Time-restricted eating window | Severe caloric restriction + high protein + ketosis |
| Calories | Often uncontrolled within window | Precisely calculated from body composition |
| Protein targets | Not specified | 2.2–3.0 g/kg LBM — lean mass protective |
| Fat loss driver | Reduced eating opportunity | Calculated deficit + ketosis + high protein |
| Duration | Indefinite | 14–28 days, then mandatory maintenance |
| Defined finish | No | Yes — day 14, 21, or 28 |
| Training | Not specified | 2x/week strength — required |
| Refeeds | Normal eating days | Scheduled carbohydrate refeeds mid-sprint + final day |
| Structured phases | No | Tracking → Sprint → Maintenance |
| Science for fat loss | Equivalent to caloric restriction when calories matched | 50+ years PSMF; Purcell 2014 81% vs. 50% |
Harris et al. (2018) systematic review: intermittent fasting produces no significant advantage over continuous caloric restriction when total calories are matched. The mechanism is caloric reduction, not the fasting window itself.
This means that if your IF window contains maintenance calories — even "healthy" food — no fat loss occurs. And without protein targets, muscle is at risk during any restriction.
The MATADOR study (Byrne et al., 2018) found that structured alternating restriction — 2 weeks of VLCD followed by 2 weeks of maintenance — produced 50% more weight loss and less metabolic adaptation than continuous moderate restriction. This validates the FLS structure: a concentrated, defined sprint followed by a structured recovery.
Most IF practitioners eat to satiety within their window. Satiety-based eating without protein targets often produces 1.0–1.5 g/kg body weight of protein per day — well below the lean mass preservation threshold.
The Fat Loss Sprint targets 2.2–3.0 g/kg lean body mass. This is not a marginal difference. It is the single most important variable for preserving muscle during a severe deficit. Willoughby et al. (2023) confirmed that resistance training combined with protein above 1.2 g/kg substantially mitigates lean mass loss during VLCDs. The FLS nearly doubles that floor.
Personalised protein targets. Defined 14–28 day sprint. The finish line IF never had.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
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