Quick weight loss is everybody’s dream. A Speed Keto Diet claims to help you lose fat quickly by combining the Keto Diet with intermittent fasting. But the question is how it works and whether it is a healthy way to lose weight. Let’s find out!
Highlights
What Is Speed Keto?
Speed Keto is a mix of the Ketogenic (Keto) Diet and intermittent fasting. The Keto Diet, the second stage of the Primal Diet, is a low-carb, moderate-protein, high-fat diet.
It is designed to induce ketosis, a metabolic state where the body uses fat instead of carbohydrates to provide energy.
Meanwhile, intermittent fasting limits your eating time, meaning you need to avoid food for some consecutive hours each day, and then break the fast and consume food for certain hours.
Speed Keto combines these two methods to help you reach health and fitness results faster. On a Speed Keto, you need to go OMAD, meaning eat only one meal a day and consume your daily calories in just one meal.
Although macros differ from person to person, general daily macros on a Speed Keto Diet include 70–80% fat, 20–25% protein, and 5–10% carbohydrates. General daily calories can also range from 1,200 to 1,500 calories.
This structure means you are fasting for 23 hours a day, then eat a single high-fat, moderate-protein, very low-carb meal.
Unlike standard Keto, which allows 2-3 meals and snacks within keto macros, Speed Keto limits calories and adds fasting to kickstart weight loss and reach rapid results.
Many authors, Facebook groups, and even commercial meal plan sellers have promoted Speed Keto. But does this extreme simplicity really work?
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How Does Speed Keto Work?
Mixing the Keto Diet and intermittent fasting, the Speed Keto Diet can have the following effects:
Faster Ketosis: Normally, it can take 2-7 days of strict Keto to enter ketosis. By adding fasting, glycogen stores deplete faster, so ketone production increases more quickly.
Insulin Regulation: Both Keto and fasting help reduce insulin levels. Lower insulin levels allow fatty acids and ketones to become the main energy source.
Calorie Restriction without Counting: Eating one meal a day limits calories. Even without tracking, many people consume significantly less than on a multi-meal Keto, creating a calorie deficit.
Hunger and Satiety Hormones: When you eat fewer carbohydrates, your body releases more ketones, which suppresses appetite. When ketone production is mixed with fasting, cravings can decrease, and you can eat one large portion daily without feeling hungry during the day.
Metabolic Flexibility: Trying fasting together with a high-fat diet can enhance mitochondrial function and fat oxidation efficiency, improving metabolic function and speed.
So, a Speed Keto Diet aims to cause fat burning by restricting carbohydrate intake and prolonged fasting. Let’s see what science has to say about this theory.
There is limited research specifically about the Speed Keto Diet, as it is a relatively new trend. However, we can check the results of the studies on the OMAD diet, the Keto Diet, and fasting separately, then combine the findings.
Studies on the Keto Diet
There have been different randomized trials on the Keto Diet showing that it can promote weight loss, improve insulin sensitivity, and lower triglycerides in the short term (3-12 months) [1] [2].
However, some studies also show increased LDL cholesterol and difficulty in those who stayed on the diet long-term [3] [4].
Research on OMAD shows it can cause significant calorie reduction and weight loss. However, there are also potential downsides, including increases in blood pressure and LDL, and reduced nutrient intake [5] [6] [7].
There is also the risk of muscle loss, which can increase if you do not consume enough protein. Use this free Carnivore Macro Calculator to find the balance of macronutrients based on your age, gender, and activity level.
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Studies on Keto and Fasting
Some animal and human studies suggest combining fasting with Keto can boost fat burning and improve metabolic activity. However, no large-scale, long-term clinical trials exist specifically on Speed Keto [8] [9] [10] [11].
So, from all these studies and findings, we can understand that Speed Keto can speed up early weight loss, but long-term safety and sustainability are not 100% certain. So, it is wise to consult a healthcare professional before starting it.
You can also check the following benefits and risks of the Speed Keto Diet to make informed decisions.
Rapid Weight Loss: The calorie deficit from OMAD, plus ketosis, can lead to quick fat loss, especially in the first 2-4 weeks [12].
Simplicity: Speed Keto includes only one meal to plan, shop, and cook, which saves time, and you won’t worry much about what to cook!
Appetite Control: Ketosis blunts hunger hormones like ghrelin, while fasting boosts satiety, which means feeling satisfied with fewer calories [13] [14].
Metabolic Improvements: Speed Keto can help lower blood sugar and insulin, regulate triglycerides and HDL cholesterol, and increase fat oxidation [15].
You might think these are the same benefits that a standard Keto Diet can provide. Although Speed Keto is a variation of the Ketogenic Diet, the table below shows how the two diets are similar and different.
70 per cent fat, 20–25 per cent protein, 5–10 per cent carbs
70 per cent fat, 20–25 per cent protein, 5–10 per cent carbs
Calorie approach
Flexible, eat until full
Strict, about 1,200-1,500
Ketosis
2-7 days
1-3 days (faster)
Sustainability
Moderate
Low (for many)
Typical results
Steady fat loss
Rapid, but may plateau
Risks and Downsides of the Speed Keto Diet
Despite its simplicity and potential results, Speed Keto carries risks, especially for long-term health.
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Nutrient deficiencies
Eating only once per day makes it difficult to consume all the essential vitamins, minerals, and nutrients. If you don’t plan your meals carefully and use different food sources, you may experience deficiencies in magnesium, potassium, calcium, and B vitamins.
Muscle loss
Muscle loss would be unlikely to happen if you stick to your daily macros, especially if you do regular workouts. However, if you don’t consume enough protein, which is common on OMAD, lean mass may decline. This risk is higher in older adults or those not doing resistance training.
Some studies on OMAD show increased LDL cholesterol and blood pressure, raising concerns for heart health. However, careful and personalized meal planning can decrease such risks.
Social and Psychological Challenges
Skipping meals can be socially challenging, especially if you are living with family or friends. Some may also experience disordered eating patterns, especially those with a history of restrictive diets.
Who Should Avoid Speed Keto
Diets like Speed Keto are generally for short-term goals, like quick weight loss. It is not likely for most individuals to stick to such diets for the long term. Also, some people should avoid Speed Keto or do it under the direct supervision of health specialists.
So, consult your doctor before trying a Speed Keto Diet if you are
Pregnant or breastfeeding
Children and teens
People with eating disorders
Dealing with medical conditions like kidney disease, liver disease, and uncontrolled diabetes.
If your doctor allows and you want to try the Speed Keto Diet, you need to consider the following tips to start and do it safely.
Drink water throughout the fasting window. Supplement with electrolytes to avoid Keto flu.
If Speed Keto seems overwhelming or challenging, there are also other variations of the Keto Diet you can try. Speed Keto is only one variation, which is also newer than the others.
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Speed Keto Alternatives
The table below shows the different variations of the Ketogenic Diet and their features:
Let’s review three common myths about the Speed Keto Diet vs. reality.
Myth 1: Speed Keto guarantees fat loss.
In reality, calorie deficit is the main cause of fat loss. Speed Keto reduces calories, but overeating in OMAD can still stall progress.
Myth 2: The more fat you eat, the more fat you burn.
In reality, fat loss comes from burning body fat, not dietary fat. Overconsumption of butter, oils, or cheese can hinder results. You should balance macros.
Myth 3: Speed Keto is safe for everyone.
In reality, many groups of individuals should avoid Speed Keto. Always consult a healthcare professional before starting any diet.
Month 2+: Plateau risk, social/lifestyle difficulties, possible nutrient issues
Conclusion
Speed Keto is an ultra-restrictive version of Keto that minimizes carbohydrates and allows only one meal per day.
While it can accelerate early weight loss and simplify food decisions, it comes with long-term concerns, like nutrient deficiencies, muscle loss risk, and difficulty sticking to it.
You can try a Speed Keto if your doctor approves and you are seeking quick weight loss, but if you are looking for more sustainable and healthier methods, you can try Standard Keto with intermittent fasting.
You can even try the Primal Diet, which manages carbohydrates based on your metabolic flexibility and includes three stages (Low-Carb, Keto, and Carnivore) based on how many carbohydrates you need.
FAQs
Here are answers to the most frequently asked questions about the Speed Keto Diet.
What Is Speed Keto?
It is a restrictive variation of the Keto Diet that combines ketogenic macros with one meal a day fasting for rapid weight loss.
How Fast Can You Lose Weight on Speed Keto?
It depends on your diet, macros, health status, starting weight, and other personal factors. But many lose 5-10 pounds in the first two weeks.
Is Speed Keto Sustainable Long-Term?
Not really. It is a short-term diet for fast results. Most find it difficult beyond a few weeks. Standard keto or keto + intermittent fasting are more sustainable.
Can You Build Muscle on Speed Keto?
It can be difficult due to limited protein and the feeding window. It is better for fat loss than muscle gain.
What Foods Can You Eat on Speed Keto?
You can eat foods that are allowed on Standard Keto, such as fatty cuts of meat, fish, eggs, cheese, non-starchy vegetables, nuts, oils, avocado, and low-carb dairy.
Is Speed Keto Dangerous?
Generally, no, but it can be risky for certain populations like pregnant women or those with underlying illnesses. Risks include nutrient deficiencies, muscle loss, and metabolic stress.
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