Velocity Diet Review and Rapid Effects with Fasting

What is the Velocity Diet | Nutrition Profile of the Velocity Diet | Velocity Diet Benefits | Velocity Diet Drawbacks | Velocity Diet & Intermittent Fasting?

When it comes to weight loss and fat burning, there is no shortage of products and diets out on the market today. With a staggering billion dollar per year revenue, it’s no surprise that weight loss products and diets are marketed (and available) everywhere we look. Let’s dive into our Velocity Diet Review and Rapid Effects with Fasting!

While not a new concept, meal replacement shakes and drinks in the weight loss world have been popular for decades. One of the first products on the scene was SlimFast, which introduced the concept of low-calorie, high-protein shakes to replace meals. (Read more about SlimFast and Intermittent Fasting here).

Fast forward a few years and now we have a plethora of meal replacement and protein shakes available on the market. Not only are these shakes geared toward weight loss, but some are also specifically targeted toward elite athletes and bodybuilders.

This is where certain diets have teamed up with protein shake products to offer a complete diet plan for their consumers. And, this is where we find the Velocity Diet as well as another similar version called the Velocity LEAN Rapid Fat Loss Protocol. 

Evolving from a couple of different versions over the last few years, the Velocity Diet makes some big claims surrounding weight loss and fat burning. In just 28 days, the Velocity Diet promises significant body fat loss all while maintaining muscle mass through the use of protein shakes and other supplements.

The basic concept of the diet is simple: Drink the Velocity Diet’s sponsored protein shakes four times daily and eat one healthy meal at dinner time.

At the end of 28 days, you will have a leaner and more muscle-toned version of yourself. For a lot of people looking to lose weight or shred fat, it sounds like the perfect solution. There is minimal calorie counting, worrying about what to eat, and the shakes make for a convenient on-the-go option.

However, is this the best option for your health goals? What about using the Velocity Diet while also intermittent fasting?

In this review of the Velocity Diet, we will break down what the diet entails, the nutrition profile of the shakes and supplements, the benefits and drawbacks of the diet (including what evidence-based research has to say about it), and how this diet could be used with intermittent fasting.

The goal of this review is to lay out all the facts surrounding this diet so you can have the knowledge to decide if the Velocity Diet is right for you.

What is the Velocity Diet?

The Velocity Diet is a 28-day program geared towards weight loss and fat loss. It is the kind of diet where a short-term plan is implemented to lose the most weight quickly.

Through restricted calorie intake and increased protein intake, the diet claims that you can achieve rapid weight loss without losing muscle mass. It is essentially a low-calorie, high-protein diet.

The Velocity Diet has been around for several years and has undergone several revisions as well. Initially, the diet consisted of drinking five protein shakes per day for 28 days, replacing all meals and snacks. Additional dietary supplements were recommended as well and you could eat one simple healthy meal per week. Exercise was also encouraged as part of the diet as well.

Now, according to the company’s website, the Velocity Diet involves the following diet plan for best results:

• Protein Shakes: Called “protein pulses” on the official website, these protein shakes are meant to be consumed as a replacement for breakfast, lunch, a midday snack, and a bedtime snack. We’ll get into the ingredients and nutritional values of the protein shakes later on.
• Daily Meal: one healthy solid meal is allowed on the diet each day. The focus is on whole foods and the meals can include lean steak or chicken breast, a nonstarchy vegetable such as broccoli, and rice or quinoa. This is where you are supposed to learn how to set up long-term healthy eating habits. The calorie content of the meal varies by gender and whether or not you are a bodybuilder or athlete.
• Dietary supplements: Two other supplements are recommended to use while on the Velocity Diet. One is an omega-3 supplement and the other is Micellar Curcumin. This is a weight loss supplement to promote fat burning.
• Water: Called cold-water pulses, it is recommended to drink eight 8oz glasses of water each day.
• Other Lifestyle Changes: This includes one power walk each day as well as mindful eating practices, sleeping nine hours or more each night, and working with an online coach.

The website also states that meal plans can be customized to fit each individual’s needs. Logging your progress with daily photos and measurements is also part of the Velocity Diet plan. All of the supplements suggested are made by Biotest and it is recommended to buy their specific line of protein shakes and dietary supplements.

The fundamental idea behind the Velocity diet comes from the Protein-Sparing Modified Fast (PSMF). PSMF was developed by physicians in the 1970s for patients to lose weight quickly while preserving muscle mass. While it is an effective short-term weight loss strategy, it has been criticized by many that it is not sustainable long term and may not be safe.

Calories are limited to 800 kcals per day and during the first phase of the fast, protein containing-foods such as chicken, eggs, and fish are the primary sources of calories. Most carbohydrates and fats are limited.

Studies show that participants of PSMF experienced over 50% weight gain from what they lost while on the diet within a couple of years. Critics of the diet point out that without medical supervision, nutritional deficiencies can occur.

It is worth mentioning that there is another version called the Velocity Lean Diet for Rapid Fat Loss. While little information is available regarding the specifics of this diet, it is based on the book, The Velocity Lean Diet by B.A. Christopher.

In the description, it states that the diet uses healing foods to transform your diet and cravings. It also involves a type of intermittent fasting where meals are specifically timed for optimal fat loss and improved metabolic rate.

This is a 10-day diet versus the 28-day plan of the Velocity Diet, however, it does cycle through various phases. The Velocity Lean Diet also claims to maximize the process of autophagy for rapid weight loss.

While calorie-restrictive diets have been shown to promote the process of autophagy, there is no evidence to support the claims of the Velocity Lean Diet.

Nutrition Profile of the Velocity Diet

The Velocity Diet is primarily accomplished through the use of protein shakes and dietary supplements. As with any packaged food or drink, it’s important to look at the Nutrition Facts Label to see exactly what is in the product as well as calorie and nutrient values.

Below we’ll take a look at the Biotest Metabolic Drive Protein Shake, Flameout® DHA/EPA Omega-3 Fish Oil, and Micellar Curcumin® Lipidized Curcumin.

Biotest Metabolic Drive Fat-Burning Protein Shake (per 1 scoop)

• Calories: 110
• Carbohydrates: 4g
• Protein: 22g
• Other vitamins: Calcium, Iron, Potassium, Sodium

The primary ingredient is whey protein isolate, among other ingredients. Biotest claims that protein shakes have a rich, milkshake-like flavor. Each shake contains 2-3 scoops of protein powder depending upon calorie goals.

Flameout® DHA/EPA Omega-3 Fish Oil

• Calories: 50
• Fat: 6g
• Other nutrients: DHA, CLA, and EPA

Like the protein shakes, the fish oil supplement is directed to be taken four times each day. While there isn’t evidence to support that omega-3 supplements reduce the risk of heart disease, they do contain healthy fats that can reduce levels of triglycerides.

Micellar Curcumin® Lipidized Curcumin

• Calories: insignificant amount
• Main ingredient: Solid lipid curcumin particles

This is a more bioavailable form of curcumin which may have anti-inflammatory effects on the human body. There is also some research to suggest that curcumin may improve insulin resistance which can have positive effects on blood sugar levels.

Benefits of the Velocity Diet

Weight Loss Results

Weight loss is typically the primary reason that someone would choose to follow the Velocity Diet.

Dieters are likely to see significant weight loss results during the 28-day program since there is very little food intake. Studies show that a high-protein diet combined with low-calorie diets (like the Velocity Diet) is effective in weight reduction.

Preserve Muscle

Protein consumption can be a very effective weight loss tool. Studies show that protein increases satiety and reduces food intake.

A previous study showed evidence to support the idea that consuming enough protein and performing resistance-type exercise during weight loss can preserve muscle mass. Protein allows for the reduction of fat mass while preserving other forms of body mass such as muscle mass.

This is seen in studies of both low-calorie and standard-calorie diets. Maintaining muscle mass while also decreasing your body mass index is a smart way to lose weight.

Easy Meal Planning

After purchasing the protein shakes and other supplements, you only have to plan for one healthy meal per day.

They encourage the meal to include simple, natural ingredients. A lean source of protein such as eggs, fish, or chicken is the focus of the meal and it is recommended to include leafy green vegetables and carbohydrates such as potatoes or quinoa.

Bread and pasta are not allowed, even if they are whole grains. Other diets offer easy meal planning as well and it’s important to find a balance between easy meal planning and eating a balanced diet that fits with your lifestyle.

This is why many chose intermittent fasting as their eating pattern of choice. There are no set rules as to what you can and cannot eat, as it is a schedule of when to eat.

Some who have burned out from calorie counting and meal planning find that intermittent fasting is a refreshing change. There are many resources you can use if you are looking for meal ideas while intermittent fasting. Learn more with this free 16/8 Intermittent Fasting 7-Day Meal Plan.

Encourages Other Healthy Lifestyle Choices

A positive aspect of this diet is that it encourages other healthy lifestyle choices such as an hour-long power walk each day as well as strength training for exercise.

Exercise not only contributes to weight loss results, but it is also beneficial in preventing chronic disease and other health problems. Additionally, maintaining nine hours or more of sleep each night is encouraged along with mindful eating practices and maintaining proper hydration.

Drawbacks of the Velocity Diet

Not Sustainable Long Term

While drinking four protein shakes per day may be doable for a month or so, most people would not be able to continue this type of diet for several months or years.

People who have tried the diet have complained that it is very difficult to consume a mostly liquid diet for even 28 days. Things like food cravings and the repetitive taste of the shakes contribute to the fact that this is a very restrictive diet and could not be done for years at a time. While the Velocity Diet does include one meal each day, it is a low-calorie meal that can range between 300-700 calories.

Proponents of the Velocity Diet claim that this one meal teaches dieters how to eat healthy long term. Eating habits take a significant amount of time and practice to improve and it is unlikely that this one meal would provide enough opportunity to practice this habit.

It would be very difficult to make sure you are consuming all of the essential nutrients you would be missing out on by consuming mostly protein shakes. If someone decided to follow this diet past the 28-day program, it would be important to seek medical advice from a healthcare professional to monitor for any nutrient deficiencies.

Cost

Another drawback to the Velocity Diet is the cost of the supplements that are required for the program. The starter pack of supplements (for the entire month) costs around $400.

This does not include the additional cost of your one daily healthy meal. The Velocity Diet recommends only using the Biotest products, however, some have used alternative protein shakes and supplements that are less expensive.

It’s always a good idea to critically evaluate any diet (whether it’s the Velocity Diet or others such as the Golo Diet) that requires very brand-specific supplements to be successful.

Side Effects

There can be several different side effects while on a restrictive, primarily liquid diet. Since the Velocity Diet restricts calories for most users to around 1200-1580 calories each day, it may cause feelings of fatigue, dizziness, or low energy levels.

Most people require an average of 1600-2000 calories each day, just to meet basic energy needs. Exercise will increase calorie requirements significantly as well. Weight loss is most sustainable at a deficit of 300-500 calories each day.

Some who have tried the Velocity Diet also report problems with bleeding gums from the absence of food and consuming only protein shakes for a long time.

Intermittent Fasting and the Velocity Diet

Intermittent fasting has become a popular alternative to traditional diets. As opposed to a strict diet of what to eat and what not to eat, intermittent fasting provides a basic window of time when all meals are consumed.

The rest of the time is spent fasting, where no calories are consumed. There are many types of intermittent fasting, so it’s a great fit for a variety of lifestyles and work schedules.

Intermittent fasting can work with other diets too. Diets such as Mediterranean, Keto, and Paleo are used with intermittent fasting and their benefits are enhanced.

Someone following the Velocity Diet could also follow an intermittent fasting schedule, as long as all of the recommended shakes and meals could be consumed within your eating window. The weight loss effects from the Velocity Diet would likely be enhanced while following intermittent fasting.

However, it would be important to keep track of calories, as the Velocity Diet already restricts a large portion of calories. You wouldn’t want to consume less than the recommended amount of the Velocity Diet without seeking medical advice first.

Summary – Velocity Diet Review and Rapid Effects with Fasting

As a registered dietitian, I see many types of diets and eating patterns. Nutrition isn’t a one-size-fits-all approach, so I like to recommend various diets or eating patterns based on my client’s individual needs.

The Velocity Diet could be a short-term option for someone with very specific health goals. There are plenty of ways to lose weight in a sustainable way that doesn’t require a primarily liquid diet or severe calorie restriction.

A balanced diet full of lean protein, a variety of fruits and vegetables, healthy fats, and whole grains is a good place to start. One thing that I like about the Velocity Diet is that it encourages exercise and other healthy lifestyle habits such as proper sleep and mindful eating.

These strategies can go a long way towards a healthier you and help reach your health goals.