Your Fat Loss Sprint Planner
You've been in ketosis for weeks. The scale stopped moving. Here's why.
Keto controls what you eat. It doesn't control how much. The sprint adds the deficit, the protein target, and the finish line.
Your Fat Loss Sprint Planner
Keto controls what you eat. It doesn't control how much. The sprint adds the deficit, the protein target, and the finish line.
Keto is a macronutrient approach — very low carbs, high fat — that puts your body into a ketogenic metabolic state. The mechanism for fat loss in keto is not the ketosis itself. It's the caloric restriction that often comes with eliminating carbohydrates.
When that caloric restriction disappears — through high-calorie keto foods, "fat bombs," generous portions of cheese and nuts — fat loss stalls. Many keto dieters are eating at or above maintenance without realising it, because keto doesn't require calorie tracking.
The Fat Loss Sprint produces the same ketosis — but from a structured, calculated deficit, not a macronutrient ratio. Your daily protein, fat, and calorie targets are calculated from your body composition. The app tracks them precisely. And the sprint ends on a defined date — day 14, 21, or 28 — rather than continuing indefinitely.
| Standard Keto Diet | Lipoly Fat Loss Sprint | |
|---|---|---|
| Calories | No restriction required | 800–1,300+ kcal/day (calculated from your body composition) |
| Fat intake | Very high — 65–75% of calories | Low — 25–30 g/day (essential fat only) |
| Protein | Moderate — typically 20–30% | Very high — 2.2–3.0 g/kg LBM |
| Carbohydrates | Under 20–50 g/day | Unlimited non-starchy vegetables (~30–50 g net) |
| Ketosis | Yes — maintained by high fat, low carbs | Yes — induced by severe caloric restriction + low carbs |
| Duration | Indefinite | 14–28 days, then mandatory maintenance |
| Structured protocol | None | Refeeds, training, supplementation, phases |
| Muscle preservation | Moderate (often insufficient protein) | High — protein above lean mass preservation threshold |
| Defined finish | No | Yes — day 14, 21, or 28 |
| Science basis | Metabolic adaptation research | PSMF: 50+ years clinical research, multiple RCTs |
The typical keto stall happens for one of three reasons:
1. Calories are too high. High-fat foods are calorie-dense. Olive oil (119 kcal/tbsp), cheese (110 kcal/oz), nuts (170 kcal/oz). Without tracking, keto is easy to run at maintenance calories.
2. Protein is too low. Keto's typical 20–30% protein recommendation is often insufficient for lean mass preservation during a deficit. Insufficient protein means muscle loss alongside fat loss — which reduces your metabolic rate and worsens long-term outcomes.
3. No finish line. Indefinite dieting is psychologically unsustainable for most people. Without a defined end date, motivational drift is predictable — and common.
The Fat Loss Sprint addresses all three: precise caloric targets, very high protein (2.2–3.0 g/kg LBM), and a defined sprint duration.
Caprio et al. (2020) meta-analysis of very low calorie ketogenic diets: 10–15.6 kg weight loss during the ketogenic phase, with results maintained at 2-year follow-up.
Longland et al. (AJCN, 2016): 40% deficit + high protein (2.4 g/kg/day) + resistance training → participants gained lean mass while losing fat. This is what separates the FLS from standard keto — the protein precision and training requirement.
Purcell et al. (The Lancet, 2014): 81% of structured rapid protocol users hit their target vs. 50% of gradual dieters. Dropout 3% vs. 18%.
Both keto and the Fat Loss Sprint produce nutritional ketosis — suppressing appetite and shifting the body to fat oxidation. The FLS does this more aggressively and more briefly: 14–28 days of very low calorie, high-protein, low-fat eating that depletes glycogen rapidly and drives deep ketosis within 2–3 days.
The FLS ends. There is a defined sprint duration. A mandatory Maintenance Phase follows. You graduate — you don't stay in restriction indefinitely.
81% of structured rapid diet users hit their target. 50% of gradual dieters did. The Lancet, 2014.
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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