Your Fat Loss Sprint Planner
Sprint first. Maintain with Mediterranean after. 3 weeks of calculated protein and a finish line, then decades of the healthiest long-term diet there is.
The Mediterranean diet is one of the most robustly evidenced dietary patterns for long-term cardiovascular health, longevity, and chronic disease prevention. It is not a weight loss protocol. It is a sustainable eating pattern with proven health benefits over decades.
If your goal is long-term health optimisation with gradual body composition improvement over years — Mediterranean is excellent. If your goal is losing 10–20 lbs in a defined 3-week window — a different tool is appropriate.
The Fat Loss Sprint is that tool. It is not a lifestyle — it's a sprint. 14–28 days of structured, high-protein, very low calorie restriction with a defined finish line. After the sprint: a 14-day Maintenance Phase that can transition to any long-term eating pattern, including Mediterranean.
| Mediterranean Diet | Lipoly Fat Loss Sprint | |
|---|---|---|
| Primary purpose | Long-term health, longevity, cardiovascular | Rapid, time-limited fat loss |
| Calories | No restriction | Calculated deficit from body composition |
| Protein | Moderate | Very high — 2.2–3.0 g/kg LBM |
| Fat | Moderate-high (olive oil, nuts, fish) | Low — 25–30 g/day |
| Duration | Indefinite lifestyle | 14–28 days + mandatory recovery |
| Fat loss rate | Slow — 0.5–1 lb/week typical | Fast — 1.5–2.5 lbs/week (weeks 2+) |
| Defined finish | No | Yes |
| Best used for | Lifelong health maintenance | Specific fat loss target in defined timeframe |
These approaches are not competitors. The Mediterranean diet is an excellent post-sprint maintenance eating pattern. Many Lipoly users transition to Mediterranean-style eating after completing their sprint and Maintenance Phase.
The sprint is not a lifestyle. It's a tool you deploy when you need to move fast — then you return to a sustainable, long-term pattern like Mediterranean. That's exactly how the FLS is designed to work.
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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