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.
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.
People practice speed keto for many purported benefits inherent to both keto and intermittent fasting, including:
Speed keto meals are centered around fatty meats and nutrient dense animal foods:
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.
Click here for a pork wrapped asparagus recipe to get started with.
Click here for a salmon with creme fraiche and dill recipe, just substitute salmon belly for filet.
Click here for a delicious keto lamb chop and asparagus recipe.
Click here for a fantastic keto tuna salad recipe. And here for a homemade olive oil mayonnaise recipe.
This instant pot keto short ribs recipe is a great place to start.
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.
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.
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.
We’re a global community of seekers, healers, and doers committed to reclaiming health on our own terms. When you join the Kiltz Mighty Tribe (KMT), you’ll gain access to education, support, and collective wisdom.
Join Dr. Kiltz and the Mighty Tribe to reclaim your health through high-fat nutrition, intermittent feasting, and holistic living. Discover transformative tools, expert guidance, and a community that truly supports your journey.
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