Dante Carrillo
Speed Keto is a combination of the standard keto diet with OMAD (one meal a day) intermittent fasting. The goal is to enter ketosis faster, which is a metabolic state where the body uses fat for energy instead of carbohydrates. While Speed Keto can lead to rapid weight loss and lower inflammation, it is an extreme diet that may not be sustainable long-term and could lead to nutrient deficiencies. To enter ketosis quickly, Speed Keto involves 20-hour fasts, which can be challenging for most people. During the feeding window, Speed Keto meals typically include high-fat animal foods, healthy fats, whole-fat dairy, and some low-carb fruits and vegetables. It is important to ensure that the daily meal is high in protein and nutrient-dense to meet essential nutritional needs.
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What You'll Learn
High-fat animal foods
Speed Keto is a combination of the standard keto diet and OMAD (one meal a day) intermittent fasting. This diet is designed to get you into ketosis faster. Ketosis is a metabolic state where the body breaks down stored fat into molecules called ketone bodies to use for energy when there are little to no carbohydrates from food.
Eggs are another staple food in the Speed Keto diet. They are very low in carbohydrates and one of the best sources of protein. Eating whole eggs is recommended, as the yolk contains most of the egg's nutrients, including antioxidants that protect eye health. Pasture-raised eggs are an excellent source of omega-3 fatty acids.
In addition to meat and eggs, other high-fat animal foods to consider on Speed Keto include fatty fish like salmon, shellfish, and cheese. When choosing cheese, opt for varieties like cheddar, blue cheese, goat cheese, feta, halloumi, cream cheese, and cottage cheese. Cheese is high in saturated fat, but research suggests that it may not increase the risk of heart disease and can even help protect against it. Greek yogurt is another high-protein option, although it should be consumed in moderation due to its carbohydrate content.
While Speed Keto can help you achieve ketosis faster, it is important to note that it is a fairly extreme diet that may not be sustainable long-term. It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, especially a restrictive one like Speed Keto, to ensure it is safe and appropriate for your individual needs.
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Healthy fats
The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss. It can be challenging to stick to due to stringent food restrictions. Speed keto combines standard keto with OMAD (one meal a day) intermittent fasting to get into ketosis faster. It involves a 20-hour fast, which can be challenging, and may not be suitable for those trying to build muscle.
Olive oil is another healthy fat option, being 99.9% fat and high in oleic acid, a monounsaturated fat that supports heart health and may reduce the risk of heart disease. Coconut oil is also a keto staple, with its fat content made up of medium-chain triglycerides (MCTs), which are used directly by the liver for energy and can increase ketone levels.
Cheese is another food option that is high in fat, but it should be eaten in moderation. Most cheeses are very low in carbs and high in fat, making them suitable for keto. For example, cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese, and cottage cheese are all good options.
When following a speed keto diet, it is important to ensure your daily meal is high in protein and nutrient-dense. Fatty cuts of meat supplemented with high-quality fats can help ensure you meet your nutritional needs.
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Whole-fat dairy
There are hundreds of types of cheese, but some that are recommended for the keto diet include cheddar, blue cheese, goat cheese, feta, halloumi, cream cheese, and cottage cheese. These cheeses are lower in carbohydrates and can be eaten in moderation. Greek yogurt is also a good option, as it is high in protein and can help decrease appetite and promote feelings of fullness.
When following the Speed Keto diet, it is important to focus on fatty foods and high-quality fats. This can include adding heavy cream, butter, ghee, and coconut oil to tea or coffee during the feeding window. During the fasting hours, it is recommended to stick to black coffee, plain tea, and mineral water.
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Low-carb fruits and veggies
The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It is a popular diet for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions. The Speed Keto diet combines standard keto with OMAD (one meal a day) intermittent fasting to get into ketosis faster. However, it is considered fairly extreme and may not be sustainable long-term.
When following a keto diet, it is important to choose low-carb fruits and vegetables to stay within the recommended daily carb intake of 20 to 40 grams.
Low-carb vegetables include:
- Spinach
- Zucchini
- Lettuce
- Cucumbers
- Cabbage
- Asparagus
- Kale
- Cauliflower
- Broccoli
- Avocado
- Olives
- Green bell peppers
- Jicama
- Turnips
Low-carb fruits include:
- Berries, especially raspberries
- Watermelon
- Cantaloupe
- Avocado
- Olives
- Tomatoes
- Peaches (consumed in moderation)
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Intermittent fasting
Speed Keto combines the standard keto diet with OMAD (one meal a day) intermittent fasting to help people get into ketosis faster. This means that Speed Keto usually involves a 20-hour fast, with a single 4-hour eating window.
During the fasting hours, it is recommended to stick to drinks like black coffee, plain tea, and mineral water. In contrast, during the feeding window, calories can be supplemented by adding heavy cream, butter, ghee, and coconut oil to tea or coffee.
It is important to note that Speed Keto is a fairly extreme diet and may not be suitable for everyone. It may lead to nutrient deficiencies and an unhealthy relationship with food. Additionally, it can be challenging to consume all the required nutrients in a single meal, so it is crucial to ensure that the meal is highly nutrient-dense.
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Frequently asked questions
Speed Keto is a combination of the standard keto diet with OMAD (one meal a day) intermittent fasting. This method helps to get into ketosis faster.
Speed keto meals are typically centred around high-fat animal foods, healthy fats, whole-fat dairy, and some low-carb fruits and vegetables. Fatty cuts of meat, eggs, cheese, coconut oil, and avocados are all keto-friendly.
Speed Keto can help with weight loss, lower inflammation, and potentially provide the benefits of the standard keto diet, such as blood sugar management and cancer prevention. Additionally, the reduced eating window may free up time and mental space for other areas of life.
Speed Keto is a fairly extreme diet and may not be sustainable long-term. It could lead to nutrient deficiencies and an unhealthy relationship with food. It may also cause a more intense keto flu, which includes symptoms like fatigue, irritability, nausea, and constipation.
