Speed Keto combines intermittent fasting with the ketogenic diet and is intended to ensure even faster weight loss. An expert explains whether this works and what you should pay attention to for the sake of your own health.
Between all the different diets and diets that Lose weight To help, two food trends are particularly popular at the moment – intermittent fasting and the ketogenic diet.
While intermittent fasting is about reducing food intake to a specific period of time, keto adherents try to keep their carb intake to a minimum.
Instead of carbs, fat and protein in particular are consumed in order to achieve what is known as ketosis. This is a metabolic state in which the body primarily burns its own body fat.
Both methods are very different, but pursue the same goal: to shrink the fat pads. So why not combine the two diets to get closer to your desired weight even faster?
Strict diet with speed keto
Anyone who eats according to the Speed Keto principle in order to lose weight must therefore pay attention to two aspects. On the one hand, carbohydrates are reduced to a minimum. On the other hand, the meals are recorded within a short time window.
For example, with the widespread 16:8 interval, one eats dinner at 6 p.m. and fasts for 16 hours before breakfast at 10 a.m. the next morning.
With the ingredients, it is important to keep the carbohydrate content below five percent – otherwise ketosis will not be achieved.
The rest of the energy should be supplied to the body through protein (20 percent) and fat (75 percent). The classic ingredients are:
- meat and fatty fish
- low-carb dairy products and eggs
- Seeds, oils and avocados
- whey protein and soy
- Vegetables (as the main carbohydrate source)
For comparison: In a “normal” diet, the macronutrient distribution is around 50 percent carbohydrates, 30 percent fat and 20 percent protein.
Speed keto is obviously a very strict diet. But can such a strong restriction be healthy in the long run and is the desired effect achieved at all?
Conscious eating with intermittent fasting
“Intermittent fasting is a great way to eat,” dietitian Jaime Schehr said in an interview with mindbodygreen.
“It helps people focus on their food and prevents unhealthy late-night raids on the fridge.”
As much as the expert praises the benefits of intermittent fasting, she is critical of the omission of carbohydrates.
Extreme methods not healthy
“I don’t condone when people use something as drastic as the ketogenic diet to induce large-scale weight loss,” she notes.
“In some situations, this diet can certainly work, but most people cannot maintain this state for long.” In general, this diet is certainly not the healthiest in the long run.
Speed Keto: Two is not better
Expert Schehr will disappoint anyone who thinks they can get their body into ketosis faster with the combination of intermittent fasting and a keto diet – the process won’t start faster with fasting.
“For some people it can take three days, for some twelve,” she explains. “Depending on how the body metabolizes carbohydrates, fats and proteins.”
Losing several kilos within a few days cannot be achieved with the so-called speed keto either – and that’s a good thing. In general, you should refrain from losing as much weight as possible in the shortest possible time. Better: reduce the body fat percentage in a healthy way.
This also makes it easier to maintain the desired weight over a long period of time without any problems – without the annoying yo-yo effect. “Unfortunately, this long-term rethinking is never encouraged with conventional fad diets.”
Support the body as best as possible
If you still don’t let that stop you from trying Speed Keto, you should at least consider a few aspects so as not to put too much strain on your body.
“Ask yourself: Am I sufficiently hydrated? Can I stock up on the food I need? Am I going to pre-cook my food for the next few days?”
Being aware of these aspects beforehand makes changing habits much easier. “You owe it to yourself to start the whole thing prepared so that you…