Speed keto is a new type of ketogenic diet that calls for eating only one large keto meal a day. Yet most of us are accustomed to eating three meals with snacks in between, which means we often far exceed our caloric needs. So, we’ve created this speed keto meal plan to help you get the high-quality calories and macros you need to enter ketosis quickly.

A well-formulated speed keto meal plan centers on nutrient-dense foods loaded with healthy fats and proteins along with abundant vitamins and minerals.

What is Speed Keto

Speed keto is a recent addition to the pantheon of ketogenic diet variations. It was created by health coach Harlan Kilstein. And as the name implies, it’s all about getting into ketosis quickly.

Ketosis is a metabolic state where your body breaks down stored body fat, and the fat you get from food into powerful energy molecules called ketones. It is important to note that experts like Dr. Kiltz hold that our bodies are always burning fat as our primary fuel, even when we don’t have high levels of ketones.

In addition to supplying energy to most of the cells in your body, ketones nourish the growth of new cells stimulated during intermittent fasting while starving potentially cancerous cells. [1]

Speed keto combines the ketosis-stimulating power of intermittent fasting with keto’s high-fat, low-carb way of eating.

To speed up ketosis, speed keto calls for 20 hour fasts. For most people, this cuts down the time it takes to enter ketosis from 2-4 days to 1 single fasting/feasting period.

Most speed keto meals will be close to the standard keto macro percentages for fat, carbs, and protein.

Why Do People Practice Speed Keto?

People practice speed keto for many purported benefits inherent to both keto and intermittent fasting, including:

• Simplifying your lifestyle
• Improving/resetting gut health
• Weight loss
• Stimulating autophagy (cellular renewal)
• Reduced inflammation
• Increase hormonal sensitivity and balance

Speed Keto Meal Plan Foods

Speed keto meals are centered around fatty meats and nutrient dense animal foods:

• Ruminant meats–steak, lamb, bison, venison
• Fatty keto fish–mackerel, anchovies, salmon
• Keto seafoods like oysters, crab, and salmon roe
• Organ meats like liver, kidney, and bone marrow
• Eggs
• Healthy keto fats like butter, tallow, ghee, and coconut oil
• Pork belly
• Full fat keto cheese and dairy
• Keto friendly veggetables
• Small amounts of Keto friendly fruits
• Nutrient rich organ meat supplements when fresh organ meats are hard to source
• Small amounts of keto nuts
• Small amounts of keto friendly seeds like chia and pumpkin seeds

Foods to Avoid on OMAD

• Vegetable and seed oils
• Sweets and snacks
• High carb grains like wheat, rice, quinoa, oats
• Added sugars, dried fruits, fruit juice, and soda

Speed Keto Foods Chart

7 Day Speed Keto Meal Plan

Following the speed keto food lists above means a meal plan centered around high fat animal foods, healthy fats, whole fat dairy, supplemented with some low carb fuits and veggies.

It’s worth noting that the standard American diet generally calls for around 2500 calories per day. However, these calories come from processed high-carb foods. In fact, Americans get nearly 25% of their calories from fast food!

When you substitute processed carbs with healthy fats from whole animal foods, you will likely find your meals far more satiating, leading to better appetite control and desire for fewer total calories.

Day 1: Pork Belly wrapped Asparagus w/ Parmesan  

Click here for a pork wrapped asparagus recipe to get started with.

Day 2: Salmon Belly with Dill Creme Fraiche, and Scrambled Eggs

Click here for a salmon with creme fraiche and dill recipe, just substitute salmon belly for filet.

Day 3: Lamb Chops and Asparagus

Click here for a delicious keto lamb chop and asparagus recipe.

Day 4: Tuna Salad and deviled eggs w/ anchovies

Click here for a fantastic keto tuna salad recipe. And here for a homemade olive oil mayonnaise recipe.

Day 5:Short Ribs and Broccoli Rabe

This instant pot keto short ribs recipe is a great place to start.

Day 6: Ribeye steak and Eggs scrambled with pancetta

Day 7: 80/20 Ground Beef with Beef Liver and Zucchini Gratin

Need a little guidance when it comes to beef and liver burgers? Click here.

This keto zucchini gratin recipe will help you round out this satiating meal.

What to Drink on Speed Keto

There are specific guidelines for what to drink while intermittent fasting. On speed keto you can supplement your calories during the speed keto feeding window by adding heavy cream, butter, ghee, and coconut oil to tea or coffee.

During the fasting hours stick with black coffee, plain tea, and mineral water.

Speed Keto Meal Plan: The Outlook

Fitting all your calories into a single meal on speed keto can be intimidating. But if you focus on fatty cuts of meat and supplemented with high quality fats, it can be easier than you think.

Many people practicing speed keto find that focusing time and energy on making and consuming only one large meal frees up tremendous amounts of time and mental space to focus on new hobbies, better job performance, and deeper relationships.

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