Velocity Diet Explained

Velocity Diet Explained

The only thing better than losing weight and getting in shape, is doing it quickly, with visible results that often start to appear in just a few days. There are hundreds of diet plans out there that will allow you to lose weight slowly and comfortably, the Velocity Diet, however, promises to melt your body fat much quicker than a typical diet plan.

Do not be fooled, this is dieting on “steroids” or shall I say on clenbuterol? Nah, this diet does not recommend using illegal diet pills, but the Velocity Diet is not for everyone.

How does the Velocity Diet work? The Velocity Diet is designed to control how much you eat and what you eat by substituting typical meals with healthy protein shakes that anyone can make in the comfort of their own home, which practically eliminates a possibility of consuming too much of the wrong foods. You are allowed to consume only one solid meal a week.

How much weight can you expect lose on the Velocity Diet? There are many individual factors that are responsible for the rate of weight loss. Thus, it is impossible to predict how much weight you will lose on this or any other diet.

Having said that, according to people who have successfully completed this diet, one can expect to lose up to 25 pounds in a month. We are talking 25 pounds of body fat here, not just 25 pounds of total weight.

The cons of the Velocity Diet This is not an easy diet to follow. You should not to be hungry on this diet, but for some people it is challenging to consume only protein shakes all day long and have only one solid meal per week. Also, you are not allowed to have a cheat day to indulge your food cravings.

The pros of the Velocity Diet The beauty of this diet is in its simplicity; no cooking, no food journal, no food shopping, and you do not need to continuously track your calorie intake (your caloric needs are determined at the beginning and are followed for the duration of the diet).

What do I need to start the Velocity Diet? You will need the following items: Low-carb protein powder, fish oil, fiber (milled flax seeds, Benefiber or a similar fiber supplement), and a blender. For your one solid meal a week, you will need some real food, think meat or chicken with low-carb vegetables, home-prepared oatmeal with berries, brown rice with fish, etc.

How do I start the Velocity Diet? Determine how many calories you need a day. Consume at least five (5) protein shakes (made with added fiber) every 4 hours or so. Remember to take fish oil capsules. Once a week, have a solid meal. [source: Chris Shugart]

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22 Responses to “Velocity Diet Explained”

  1. Jimmy Blair Says:

    I found a much cheaper website to use for the v-diet. It allows you to build your own custom protein powder blends at very low prices because they don’t advertise or anything else. If anyone is ever interested, email me at and I’ll get you the link and my 5% off discount code, which becomes 10% off if you order 16lbs of powder (which you will need for the v-diet)

  2. Cal Jones Says:

    25lbs is a bit optimistic – perhaps possible for someone very overweight but the diet is really designed for fit people looking to shift stubborn fat. For a female in fair shape, expect to lose 8-12lbs. Most of the loss will occur in the first week and will be water and glycogen, with fat loss going at a steady 1-2lbs per week. Some individuals are even able to gain muscle on this diet so the scale may not show a dramatic loss, but the bodyshape will change. It’s important to tape measure yourself on the first and last days to record these changes.
    V-Diet is brutal, but it works better than anything else I have tried.

  3. shell Says:

    are there any pre-made shakes that I can purchase to supplement instead of having to make the velocity shakes..? I travel a ton for my job and the whole blending of the shakes every day is fairly impossible..

  4. Jeremy Says:

    This is actually a bit dramatic and its entirely possible to lose this weight without being this strenuous. I just finished a month of drinking a whey protein (16 oz) each morning for breakfast, a snack around 11am which usually was a piece of string cheese or 1/2 – 3/4 cup of fruit, lunch was grilled chicken breast (cooked on George Foreman) and a vegetable with chesse sprinkled on the chicken and a tbl of hot sauce for some extra flavor. Then a snack again around 4pm and dinner was usually close to the same thing as lunch.

    I coupled this with walking around 2-3 miles each day which may sound like a lot if you arent used to it but it really is easy to fit into your day. Also I had a lot of cheat days that included mexican, Mcdonalds, and a couple of other quick meals due to working on a project aroudn the house that didnt allow me to stop and cook to eat and I still lost 18lbs.

    I am far from well over weight also. I am 27 yrs old around 6 foot tall and weighed 201 when it started and lost down to 183 in exactly one month. Simply watching your carbs and keeping them below 45-60 carbs per meal does wonders.

  5. Leah Says:

    Does the weight come back after the month is over and you go back to a regular diet?

  6. iFit& Says:

    If you will start consuming more calories than you need to maintain the weight, then yes, you will gain weight again.

  7. jeffndallas Says:

    about the one meal per week…can i get some examples from people who have tried this?

  8. Natalie Says:

    I do the v-diet once a year or so to keep myself in check with weight and re-instill the adherance to keeping my diet healthy.

    Here are some good examples of what I’ve done for meals in the past (and my some from my friends, too):

    Turkey burger wrap with lettuce, onion, tomato, onion, mustard
    Mixed green salad
    Steamed broccoli

    Filet minion
    sauted zuchinni
    brown rice

    Salmon steak
    Quinoa with apricots
    mixed green salad

    baked chicken breast
    Sweet potato
    sauted brussel sprouts with garlic

    3-egg omelette with spinach and mushroom
    turkey sausage
    whole wheat english muffin

    Oatmeal (fresh cut not the packaged stuff)
    blueberries and strawberries
    bacon (or turkey bacon)

    turkey chili (super turkey low on the beans)

    Baked chicken on mixed greens with apples, pears, walnuts, blue cheese
    (personal favorite of mine)

    Also, try getting the Precision Nutrition cookbook, if you can afford it. It’s definitely worth it!

  9. Jo Says:

    Okay I’m going to try to pull this diet off, I figure what is one month in the grand skeem of my current night mare. Shooting for the take off day to be Sunday. Have to go get my goodies.

  10. Martin Says:

    I Started velocity diet 5 days ago and I’ve already lost 8 lbs. Some cravings but nothing serious. If you have a strong character you can do it. PS. thx for the recipes, my solid meal will be this Sunday and some of those ideas will be very useful.

  11. Steve Says:

    I’m currently a pretty skinny guy. I work out about 4 times a week but I’ve been trying to gain some weight so I can also gain muscle. I’ve gained about 10 pounds but about 5 lbs of that is fat. Would this be a good diet for someone who really doesn’t want to lose much weight and wants to continue gaining lean muscle?

  12. iFit& Says:

    No, it would not be a good diet for someone who is trying to gain weight. The Velocity Diet has been designed for weight loss.

  13. Maegen Says:

    Can you substitute the fish oil capsules with a tablespoon of fish oil mixed in the protein shake?

  14. iFit& Says:

    Yes you can. Any fish oil will do.

  15. CAMERON Says:


  16. Christopher Barber Says:

    This diet is one of the hardest things you will ever do. Period. That said, the mental strength it develops and the body composition changes it achieves are par none. The first few days are the hardest as food seems to be the only thing you can think about. Good quality protein is a must – don’t use any soy products and strive for a 20 gram protein to 1 gram of fat ratio. Fiber is also a must as it keeps you from, well, discarding everything in a fast and furious way. For pointers and tips search Dan John, he is one of the gurus who popularized the diet and tnation is the genesis of this entire phenomenon. But once you’re on this diet for more than a week you stop craving fatty and carb filled foods – you body has reset to desire healthy foods. And take as many fish oils as you can fit into your hand. Good luck and healthy living.

  17. Jenna Says:

    Hi guys! This sounds like something similar to what I have been doing, but mine seems a bit more nutritious! I drink an Herbalife shake in the morning (tons of high quality vitamins, minerals, antioxidants, protein, fiber, ect!); I have a small protein based snack, another Herbalife shake for lunch, small protein snack mid afternoon and a colorful/healthy dinner. It’s soooo easy, convenient and affordable. PLUS, my results are incredible! It took me a month before I was down to my pre-baby weight. I will never again buy regular protein shakes. HERBALIFE is where it’s at for an all-around healthy way to maintain your weight. Jenna.

  18. Lance Says:

    What is the exact purpose of the flax seeds? I tried this diet before but could only last a weeks even though I was never hungry and lost 10 lbs, because it was way too strenuous to have a decent bowel movement? Was I taking too much flax or not enough fiber?

  19. Sharkey Says:

    @ Lance: The flax seeds ARE fiber. On a diet like this, which is essentially ALL protein and a small amount of fat and carbs, you simply MUST also include a fiber supplement high in insoluble fiber. Otherwise, you will find yourself straining on the toilet every day with dense and impacted stools, which it sounds like you discovered on your own. HOWEVER, THE FIBER WILL ONLY WORK IF YOU DRINK ENOUGH WATER! See, insoluble fiber is hygroscopic – i.e. it absorbs water – a property which allows it to soften stools and speed their progress through the lower intestine. If you don’t have enough water in your system for the fiber to absorb, then it will simply become a dry, heavy, difficult to pass mass in your intestine. So, try it again but this time drink way, WAY, WAY more water. Like three times what you’re used to drinking. Try green tea, too. It adds water and also helps reduce your body’s hunger pangs. (As an FYI, on this diet, my problem has been the miserably bad taste that the flax seeds impart to the protein shakes. By the third week or so, I simply can’t stomach it any longer. I get to the point where I’m so disgusted with the flax that I skip it and just deal with the gastrointestinal consequences. That said, I haven’t tried using benefiber though less rich in insoluble fiber, it sounds like it might be a less-bad-tasting alternative to flax).

  20. Sharkey Says:

    Jenna, you are not doing anything even remotely similar to the Velocity Diet. The fact of the matter is that this diet is NOT about a lifestyle change at least not in and of itself. It is supposed to be used to jumpstart or lead into the lifestyle change that you need to embrace in order to develop lifelong healthy eating habits. The Velocity Diet aims to do this by using the course of 28 days to reset your body to crave HEALTHY foods, instead of high-fat, high-carb foods. But you simply cannot keep the unaltered version of the Velocity Diet up long term. It’s far too calorie restrictive. The designers of this diet know that, which is why it’s ONLY supposed to last 4 weeks or 28 days. After that, a 14 day transition period to a “healthy” food regimen is prescribed. This healthy, post-Velocity Diet food regimen is essentially what you’re already doing and good for you for that. But, you’re not doing the Velocity Diet. Not even CLOSE.

  21. Julian Willard Says:

    I would recommend replacing flax with chia seeds.

  22. Drew Says:

    How much Omega-3 should i take per day on this diet and is black coffee ok to drink maybe with splenda or stevia?

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