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What do you eat on Speed Keto?

Speed Keto Meal Plan 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. More items... •

doctorkiltz.com - Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts - Dr Kiltz

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Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts

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.

Table of Contents What is Speed Keto

Why Do People Practice Speed Keto?

7 Day Speed Keto Meal Plan

What to Drink on Speed Keto

Speed Keto Meal Plan: The Outlook

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

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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:

Vegetable and seed oils

Sweets and snacks

High carb grains like wheat, rice, quinoa, oats

Speed Keto Foods Chart

RUMINANTS PORK POULTRY FISH SEAFOOD ORGAN MEATS WILD MEATS FAT EGGS DAIRY FRUITS AND VEGGIES Beef Lamb Bison Goad POrk Belly Fatty cuts of pork Chicken Duck Goose Game hen Turkey Qual Pheasant Salmon Halibut Mahi-mahi Trout Tuna Cod Arctic Char Sardines Anchovies Mackerel Herring swordfish Snapper Walleye Oysters Shrimp Prawns Lobster Mussels Scallops Crab Clams Liver Heart Brain Kidney Sweet- Breads Pancreas Tongue Tripe Bone Marrow Testicles Elk Venison Antelope Bear Rabbit Boar Rattlesnake Kangaroo Tallow Lard Butter Ghee Chicken eggs Duck eggs Goose Eggs Ostrich eggs Quail Eggs Butter Ghee Cream Creme Fraiche Cheese Full-fat yogurt Blackberries Strawberries Sweet potato Russet Potato Cantaloupe Watermelon Kiwi Asparagus Cauliflower Avocado Coconut

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

Food Calories 12 oz Pork Belly 1075 6 oz Asparagus w/ 4 tablespoons parmesan cheese 120 2 tbsp tallow 230 1 Deviled egg 200 1 cup beef bone broth 45 Kiwi 40 TOTAL 1710

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

Food Calories 10oz Salmon belly 750 2 tbsp butter 204 2 oz creme fraiche with fresh dill 230 2 eggs scrambled 144 1 avocado 322 ¼ Canteloupe 100 TOTAL 1760

Day 3: Lamb Chops and Asparagus

Food Calories Rack of lamb 1320 6 oz asparagus (sauted in tallow) 120 2 tablespoons tallow 230 1.5 oz. dark chocolate 240 TOTAL 1910

Day 4: Tuna Salad and deviled eggs w/ anchovies

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Food Calories 12 oz tuna salad w/ homemade olive oil mayonnaise 663 3 deviled eggs 600 3 anchovies 30 40 grams Greek Olives 80 ½ cup blackberries/w cream 30 4 oz heavy cream 404 TOTAL 1807 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

Food Calories 12 oz beef short ribs 1036 2 deviled eggs 400 6 oz broccoli rabe 12 2 tbsp olive oil 239 ½ cup strawberry 35 1 cup cottage cheese 213 TOTAL 1935 This instant pot keto short ribs recipe is a great place to start.

Day 6: Ribeye steak and Eggs scrambled with pancetta

Food Calories 12 oz Ribeye Steak (untrimmed) 1200 2 Eggs (scrambled) 200 1 avocado (top eggs) 322 ½ cup blackberries 30 2 oz heavy cream (to top berries) 202 TOTAL 1954

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

Food Calories 12 oz 80/20 grass fed ground beef 924 3 oz grass fed beef liver 160 4 oz cheddar cheese 480 1 avocado 322 1 Zucchini 30 2 oz heavy cream 202 2 tbsp butter 204 TOTAL 2322 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.

doctorkiltz.com - Speed Keto Meal Plan: 7 Days of Delicious Keto Feasts - Dr Kiltz

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