Lipoly
Your Fat Loss Sprint Guide
Keto gets you into ketosis. Lipoly uses ketosis to sprint.
The difference between a metabolic state and a fat loss protocol — and why it matters for your plateau.
Lipoly
Your Fat Loss Sprint Guide
The difference between a metabolic state and a fat loss protocol — and why it matters for your plateau.
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.
See your numbers
Sprint level, calculated macros, and a recommended duration — based on your body composition.
Free 7-day trial · No charge today · Cancel anytime