Diets come and go, but one that has been quite popular over the past few years is the keto diet. And now, the speed keto diet is one that many people are interested in trying. However, before doing so, you need to know what this type of diet will do for you and how to do it.
What is Speed Keto?
Speed Keto combines the traditional keto diet with intermittent fasting.
On a standard keto diet plan, you eat high fat, moderate protein, and very low carbohydrates. On a typical day, you would split your calories into:
- 75% fat
- 20% protein
- 5% carbs (under 50 grams of carbs per day)
On the fast keto plan, you do a normal ketogenic diet, but you also add a one-meal-a-day fast (OMAD). This means you eat all of your daily calories at once and drink only water for the rest of the day.
Benefits Of Speed Keto
Besides helping you lose weight, speed keto can also benefit you in other ways. Because this diet lowers the insulin levels in your body, it can:
1. Prevent cancer
During ketosis, your intake of carbohydrates is minimal, and therefore less insulin is released. This may help prevent certain types of cancer and slow the growth of cancer cells.
2. Prevent heart diseases
Low insulin levels may reduce the amount of bad cholesterol in your body, which may help prevent heart disease.
3. Stop acne
Insulin causes your body to produce some of the hormones that trigger acne. Therefore, with minimal insulin, your skin may be cleaner.
Dangers of Speed Keto
While it may work for some people, speed keto is a pretty extreme diet. It has potential downsides and may not be for everyone.
1. May Be Unsustainable
The more restrictive a diet is, the harder it is to maintain over time.
This keto diet is more restrictive than most diets, and while it may help you burn fat in the short term, many people will find it difficult to maintain in the long term.
2. Risk of Nutrient Deficiencies
When you only eat one meal a day, you have to make sure you get all of your nutritional needs in that one meal.
In addition, you may have less variety in your diet unless you make a bunch of different dishes for that one meal.
With less variety, it is important that you eat high nutrient density foods to meet all of your nutritional needs. You also want to make sure you’re getting enough protein and fiber.
If you’re going on a speed keto treatment, make sure you plan your macronutrients and micronutrients daily and keep your diet varied throughout the week. Otherwise, you run the risk of developing nutrient deficiencies over time.
3. May Promote an Unhealthy Relationship with Food
Speed Keto is a highly restrictive diet. You go through intense fasting every day and have to cut entire macronutrients from your diet.
Restricting yourself so severely may cause you to develop an unhealthy relationship with food. You may want to consult a dietitian or nutritionist before starting speed keto. If you have a history of eating disorders, you should probably skip it altogether.
Speed Keto Meal Plan Sample
Since the speed keto diet plan is to eat one meal per day, here are some options that you can alternate during the week.
- Keto Chili with Loaded Cauliflower Casserole
- Spicy Keto Salmon Patties with Keto Crack Slaw
- Grass-Fed Ribeye Steak with Cauliflower Mac and Cheese
- Keto Taco Salad with Mexican Chicken Soup with Avocado
- Keto Meatballs with Creamed Spinach
- Instant Pot Carnitas with Loaded Keto Coleslaw
- Creamy Garlicky Chicken with Pan-Friend Zucchini Cakes
If you are serious about losing weight, the speed keto diet may be just what you need to get the weight loss started!
