Have you heard of Speed Keto? This diet combines intermittent fasting with a ketogenic diet – with the aim of losing weight even faster. We’ll tell you how it works and whether the diet is really healthy.
Intermittent fasting – especially the 16: 8 method – and the ketogenic diet are still among the most popular diets for targeted and successful weight loss. And preferably without any yo-yo effect.
While food intake is limited to a certain amount of time during intermittent fasting, those who love the keto diet try to reduce their carbohydrate intake to a minimum.
Instead of carbohydrates, fat and protein are mainly consumed in order to achieve the desired ketosis. This is a metabolic state in which the body primarily burns its own body fat.
Both diets can be more different, but still have the same goal: to minimize excess fat reserves.
So what happens when both diets are combined? Do you lose weight faster and more successfully? We clarify.
Speed Keto: Strong will, iron discipline
If you follow the speed keto diet to lose weight, you have to 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.
With the widespread 16: 8 interval, for example, you have dinner at 6 p.m. and fast for 16 hours until breakfast is on the schedule at 10 a.m. the next morning.
When it comes to ingredients, it is important to keep the carbohydrate content below five percent – otherwise, ketosis will not be achieved.
The remaining energy should be supplied to the body through protein (20 percent) and fat (75 percent). The classic ingredients are:
Meat and oily fish
low-carb dairy products and eggs
Seeds, oils, and avocados
Whey protein and soy
Vegetables (as the main source of carbohydrates)
For comparison: In a “normal” form of nutrition, 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 severe restriction be healthy in the long run and is the desired effect even achieved?
Consciously perceiving food through intermittent fasting
“Intermittent fasting is a great way of eating,” emphasizes the dietitian Jaime Schehr in an interview with the English-language portal.
“It helps people focus on their food and prevents unhealthy night-time looting of the refrigerator.”
As much as the expert praises the advantages of intermittent fasting, she is just as critical of the omission of carbohydrates.
Speed Keto: Healthy or Unhealthy?
“I do not approve of people using such a drastic method as the ketogenic diet to induce major weight loss,” she says.
“This diet can certainly work in some situations, but most people cannot maintain this condition for long.”
In general, this diet is certainly not the healthiest in the long run.
Ketosis doesn’t happen any faster
Anyone who thinks that the combination of intermittent fasting and the keto diet can put the body into ketosis more quickly will be disappointed by expert Schehr – the process will not start any faster through 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 – and that’s a good thing.
Because in general, you should refrain from losing as much weight as possible in the shortest possible time. Better: sustainably lower 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 fashion diets.”
Speed Keto: Good preparation is the be-all and end-all
If you still don’t let yourself be stopped from trying speed keto, you should at least consider a few aspects in order not to expose the body to too much stress.
“Ask yourself, Am I adequately hydrated? Can I get the food I need? Will I cook my food for the next few days?”
Being aware of these aspects beforehand makes it much easier to change habits.
“You owe it to yourself to be prepared for the whole thing so that you don’t overwhelm your body,” warns the expert.
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