Are you planning to lose extra pounds, but getting too many opinions regarding various weight-loss programs?
If that’s the case, I’m sure you must have come across the term ‘keto diet’ and felt it to be the best for you. Right? Well, there’s another version of keto that will take you a step further. It’s called Speed Keto.
So, what is it? Is it recommended? Should you go for it? Will it help you with a sustainable weight loss?
You’ll get all these answers here. This informative article explains everything about Speed Keto and whether it’ll help you lose weight sustainably or not.
So, shall we get started?
What is Speed Keto?
Simply put, speed keto is a combination of two weight-loss programs:
- The ketogenic diet
- Intermittent fasting
It is a digital program introduced by Dr. Harlan Kilstein (incidentally, an expert coach and motivator and not a medical doctor). According to his website, people who opted for the keto diet eventually get frustrated while counting the calories and dealing with the overall weight-loss program. Speed keto claims to overcome those pain points.
Let’s see how.
The Keto Diet
Speed keto runs on the same model as regular Keto, where the primary focus lies in putting the body in ketosis (when your body uses fat instead of sugar for fuel). It follows the same diet protocol as traditional keto – high-fat, low-carb, and moderate-protein intake.
So, when you’re following a keto diet, you burn your fat for energy, hence, the weight-loss. Not only this, but the keto diet also helps in improving mental and physical performance, lowering blood sugar levels, and boosting energy.
So, what’s the difference between these two?
The additional element that makes all the difference is intermittent fasting.
If you follow intermittent fasting, you tend to restrict calorie intake. It further helps in optimizing fat-loss hormones as you follow a 16:8 pattern of fasting and eating, i.e., you fast for 16 hours and eat only during that 8-hour window.
There’s another type of intermittent fasting that follows the 5:2 style, i.e., consuming 500-600 calories for two consecutive days and eating normally the remaining five days of the week.
The third way is to have an alternate day fasting routine where you fast every other day and eat up to 500 calories a day on those days.
Keto + IF = Speed Keto
These two weight-loss programs are not new, and people have successfully lost their weight following both individually.
But speed keto is taken to a whole other level of restriction when they are followed together.
So, is it worth giving a try? Should you go for speed keto?
While it might give you rapid results, it also comes loaded with scrutiny and has its share of critics. We’ll figure it out soon.
Speed Keto for Weight Loss – How Does it Work?
There is no hidden miracle here. It is simply based on some complex strategies and formulas which, when followed, can help you get the desired weight loss.
This program revolves around eating less. So, if you eat less, you’ll naturally be able to burn more calories. Cutting on the high-carb foods with subsequent ketosis can further alter your metabolism and aid in weight loss.
Food restriction indeed plays a crucial role. More carbs result in more weight. So, reducing them in your meal plan will drastically help in reaching your fitness goal.
Well, following speed keto has its share of benefits too.
Benefits of Speed Keto Program
The good part is the benefits are not just limited to losing weight. It can benefit you in many other ways. As the diet promotes reducing the insulin levels in your body, it may:
- Help in preventing heart diseases. The low insulin level decreases the bad cholesterol level in your body, which further helps in heart disease prevention.
- Help in preventing cancer. It’s a chain – as your intake of carbohydrates is very less during ketosis, less insulin is released. This further slows down the growth of cancer cells, ultimately helping in preventing certain types of cancer.
- Heal acne. Insulin produces different hormones that further trigger acne. So, with minimum insulin intake, your skin is likely to be flawless and acne-free.
Eating Patterns in Speed Keto – What to Eat and What to Avoid
What to Eat?
As speed keto is the by-product of the traditional keto diet, the food to eat is also similar. You should not consume foods that are high in carbs. You should keep a strict check that your daily carb intake is not exceeding 50g.
Foods that are considered to be best for the speed keto diet involve:
- Dairy products including high-fat cheese, butter, and plain Greek yogurt
- Berries including strawberries, blackberries, or any other non-starchy, low-sugar berries
- Non-starchy vegetables like zucchini, tomatoes, cauliflowers that are rich in fiber
Check out ideas for breakfast here: 7 Easy & Fast Keto Breakfast Recipes
It is best to have berries in small quantities as even they contain carbs.
But overall, these foods come with a perfect balance of being sufficiently fatty, rich in protein, and low carb. Moreover, they are quite nutritious and also fulfilling at the same time. So, you can curb your appetite without any effort.
About beverages, it is best to stick to pure water. However, occasionally, you can also drink sugar-free tea and coffee.
What to Avoid?
Well, the above discussion clearly states that the first rule of this speed keto diet plan is to avoid foods that are rich in carbs. These include, but are not limited to:
- Pastry like pies, buns, croissants
- Fruits like bananas, peaches, pears, etc.
- Starchy vegetables like potatoes, pumpkin, beans, etc.
- Non-fat milk that is rich in carbs
About beverages, it’s a strict no to consume alcohol, sodas, juices, and all types of sweetened drinks.
Is Speed Keto Safe for You?
As you know, speed keto is all about consistent fasting while limiting the variety of foods. Hence, it is not considered to be safe for everyone. Remember, starving can turn out to be harmful to you, especially if you’re trying something like this for the first time.
Speed keto is an intense dieting plan, which means it can be difficult and painful for you. Your body will take time to get used to this new pattern while involving side-effects like:
- Muscle soreness
- Brain fog
- Bad breath
You don’t need to go through all these at once. Everyone has a different body type, and each one of you will have different side-effects while going through this speed keto adaptation process.
To ensure that you stay safe and healthy while following this program, it is advisable to start the diet plan gradually. This will minimize the risk and harm it can cause to your body. Also, never start such an intense diet plan if you’re not keeping healthy. It is best to get in touch with a doctor or a dietitian to avoid any severe health issues.
It is best to keep a close check on your water intake. Drink a lot of water and keep taking health advice from your doctor whenever required.
Is Speed Keto Recommended for Weight Loss?
There’s no doubt that speed keto boosts weight loss. But, at the same time, experts warn there could be side effects, and this extreme diet can also have some downsides.
On it’s own, the keto diet itself is incredibly restrictive. Adding intermittent fasting to it means the sacrifice is huge, which can even drastically impair your overall health. The one-meal-a-day strategy may not give you sufficient nutrition. This can further lead to muscle protein breakdown.
If you’re not getting enough nutrition, including vitamins, proteins, and minerals, you can be exposed to a negative health outcome, and there may be chances of your thyroid, adrenal, and sex hormones getting affected.
According to Cynthia Thurlow, a Nurse Practitioner and Functional Nutritionist, speed keto “is not a healthy or a sustainable nutritional philosophy,” and if you wish to go for it, only consider it for a short term.
Tony Castillo, MS, RDN, LDN, nutritionist consultant for RSP Nutrition told Health that extreme diets like these that just focus on high fat, low carbs, and moderate protein are typically unsustainable and can also prove to be challenging to follow it for a long time.
Imagine you’re dining out with your friends, and you are forced to stick to your diet protocols every single time. With speed keto, you have an additional challenge of eating only one meal a day. This requirement may not work for everyone.
Not only this, but it is also equally important to consider the potential mental side effects that you can have with speed keto. For instance, Castillo says that intermittent fasting may or may not be ideal for someone with a history of binge eating disorder. He also highlights that the long-term effects of high-fat diets are still unknown.
Also, it can prove to be a big obstacle if your fitness goal is to build muscle. You’ll need the energy to do strength work, which means more consumption of carbohydrates. But, as speed keto does not promote carb intake, you’ll be left with no energy to build your muscle.
Many experts have a similar opinion that speed keto diet is not only difficult but is also unsustainable. They believe that combining keto with intermittent fasting is not a great idea. And, if you can avoid all these extreme health side-effects with other moderate diet programs and attain weight loss, should you still consider speed keto? What do you think?
You are the Best Judge
The explanation above clearly states two things:
- You will lose weight with the speed keto program
- Speed keto is not recommended as a sustainable weight-loss plan
Considering all the odds, if you’re looking for a quick way to shed your excess weight and are an ardent keto fan, you may want to try speed keto for the short term.
If this is YOU, the first thing to do is take your doctor’s advice and recommendations and only go ahead if you get a green signal. Be very careful while planning the entire program – including the most nutrient-dense keto-approved foods as you’ll just have one chance to meet your daily nutritional needs.
Pay close attention to your changing body patterns. Don’t ignore any signal that your body may be sending you. Ask yourself the following questions at regular intervals:
- Are you feeling tired?
- Are you facing any digestion issues lately?
- Are you losing muscle rather than fat mass?
- Is your skin reacting differently?
If you have a ‘yes’ to any of the above questions, speed keto may not be the preferred dietary path for you. It is best to stop right there and consider some moderate diet plans for your weight loss.
The Bottom Line
There are various weight loss plans and programs that you’ll find on the internet at present. But, at the same time, it is equally important to carry out detailed research of the particular weight-loss journey you’re planning to hop on.
Alternatively, focusing more on the workouts – following a daily exercise routine under the guidance of your fitness trainer that too without changing your eating habits can help you go a long way in your weight loss journey.
Remember, an intense plan may be good for instant and visible weight loss, but at the same time, it may harm your physical and mental health and may not even be sustainable.
At the end of the day, it is your call whether you want to follow speed keto or any other low carb diet plan. However, it is recommended to consider more nutrient-dense alternatives rather than extreme diet plans like speed keto.
Whatever you choose diet-wise, do not forget to inform your doctor or dietitian.
We wish you a healthy and happy weight loss journey. Let us know which weight-loss program you’re planning to follow or which program has already helped you with a sustainable weight loss.
Through the years, Foodzie readers have pointed to the Prolon Fasting Mimicking Diet as one of the most effective ways to lose weight and benefit your body and brain. If you’d like more information on Prolon read this informative article and let us know what you think.
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