All You Need to Know about the Velocity Diet

As explained on Health Line, the Velocity Diet is promoted as a program for quick body transformation and it is believed to help people make their body leaner and more muscular in a much faster span of time than the usual diet plans. To achieve this, one needs to dedicate 28 days to intense dieting and workout. The nutrition plan is high on protein and low in calories and it has been created to help one balance their eating habits and to assist in shedding surplus fat from critical body areas.

According to Health Line, people who have tried out and completed this 28-day program reported significant loss of weight of up to 20 pounds, as well as a major decrease in body fat. However, it is important to note that the amount of lost weight is not same in everyone.

Taking into consideration the abundance of unhealthy diets out there, people are often unsure whether they should go on a specific diet such as due to a fear of worsening their health. This being said, in order to learn more about this diet and to find out whether it is a healthy and a quality one or not, this article will be focused on explaining what “losing weight in a healthy way” means first and then go on to discuss some of the major aspects of this popular diet.

What Does It Mean to Lose Weight in a Healthy Way?

According to Health Line, doctors hold that a healthy weight loss rate is characterized by losing one to two pounds on a weekly basis or less. Since weight loss works the best when one lowers the intake of calories, it is pivotal to know that excessive reduction of calories prevents you from getting the necessary nutrients and vitamins so that your health remains optimal and so that the body can function properly.

Moreover, research indicates that not eating enough may slow down the metabolism, which in turn may lead to potential weight gain once you return to a normal calorie intake. When the body begins to rapidly lose weight, your risk of specific health-related complications elevates too. Some of them include gallstones, tiredness, loss of hair, irregular menstrual period, cardiovascular problems, and constipation.

So, is the Velocity Diet a viable option for you? Let us find out together.

What Is the Velocity Diet?

As seen on Gym Junkies, the creators of the diet are a company named Biotest. This company specializes in supplement manufacturing, including the supplement package for the Velocity Diet.

The success of this low-calorie, high-protein nutrition plan, as explained on Organic Facts, happens as a result of the inclusion of specialized protein shakes and pills which are also the main nutrient intake the daily, in combination with a detailed workout plan. The recommended daily intake of calories is between 1000 to 1400 calories (the normal calorie intake for men and women is around 2000 to 2400 calories on the daily). Combining the Velocity Diet with Zero’s intermittent fasting tracker app can create a powerful synergy for achieving your health and fitness goal.

According to science, a calorie deficit combined with proper exercising is the optimal weight loss method. But, nutritionists highly advise not to lose more than 2 pounds on a weekly basis due to the possible side effects.

Here is what the 4-week program is comprised of:

The Eating Plan- Daily Menu


2 scoops of Metabolic Drive protein shake

2 scoops of Biotest Superfood

16 oz. of cold water

One Flameout softgel


2 scoops of Metabolic Drive protein shake

16 oz. of water

One Flameout softgel


2 scoops of Metabolic Drive protein shake

16 oz. of cold water

One Flameout softgel


300 to 600 calories of Healthy Solid Meal/ Women

400 to 700 calories of Healthy Solid Meal/Men

One Flameout softgel


2 scoops of Metabolic Drive Protein

16 oz. of cold water

Post-workout Drink

2 scoops of Plazma

1000 ml of cold water

Аs noted on Health Line, the shakes are abundant in protein, but also contain healthy fats and carbs. The protein is formulated with the goal to be gradually digested and thus, prolong one’s satiety. The supplement package can be purchased online only for $439.

It is important to point out that during the diet, you can opt for a solid meal on a weekly basis, also known as HSM (Healthy Solid Meal). However, this needs to be something that is low on carbs and simple. Some of the foods you can opt for are fish or chicken, steamed veggies, brown rice, sweet potatoes, small amount of fruit, and oatmeal with some berries.

The Workout Plan/ Three-Day Workout & The V-Burn Challenge



Dumbbell bench presses

Lat pull-downs

Ab roll-outs

You need to perform one set of 20 repetitions of each exercise. The trick is to start the set with the maximum weight you can perform with perfect form and speed for 8 reps; rest in between reps.


40 repetitions of weighted step-ups, bent-over rows, push presses, barbell curls, and reverse crunches


40 reps of deadlift, decline dumbbell press, lat pull-downs, and hand walkouts

The V-Burn Challenge

This workout routine is performed during the weekend and as seen on David Gagne, it is an even more demanding workout than the one during the weekdays. It is comprised of the following exercises:

  • Jump Squats
  • Hand Walkouts
  • Single-Leg Deadlift
  • Pushup- clap
  • Jumping Jack
  • Reverse Lunge- twist
  • Pike pushup
  • Squat thrust

One needs to perform ten repetitions of each exercise without pause in between sets or circuits.

The program also includes NEPA walks and activities on the daily (walking or cycling). NEPA is short for non-exercise physical activity and its purpose is to speed up the metabolic rate and recovery from the rather strenuous workouts, as explained on Biotest T-Nation.

 The Pros & Cons of the Velocity Diet

When it comes to the velocity diet plan, it is definitely a simple and easy-to-follow one and this is why a lot of people try it out. Namely, there is no need to cook every day or keep a journal or track the daily intake of calories, which are very common practices during other types of diets, as explained on Health Line. The shakes and supplements for this diet contain the needed amount of nutrients and vitamins and therefore, they will not strain the body as other fad diets usually do.

In regards to the exercising plan, despite being a rather demanding one, it can be of great aid in helping you create and establish a long-term routine for physical activity. Without doubt, being able to keep up with this 28-day weight loss plan can significantly improve and transform your weight and body.

On the other hand, this diet may not be the most suitable for everyone due to the fact that it significantly reduces the intake of calories and increases the amount of workout, which is not always healthy. Although it may be worth it due to the fast weight loss that it enables, it certainly has some disadvantages, as emphasized on Health Line. Here are the major ones:

  • A very demanding diet

This strict diet requires a lot of discipline and all things considered, it is actually a liquid diet that is based on shakes and supplements that may not be the tastiest food option for you. Moreover, although the company’s website claims that the shakes and supplements minimize cravings, being chronically deprived of your favorite foods and drinks for almost an entire month can be difficult to bear and challenging.

  • Rather expensive

For people who are on a budget, this diet may not be the most viable option due to the almost $500 supplement package.

  • Low in calories

Any diet that incorporates less than 1200 calories on the daily is considered to be a low-calorie diet and the Velocity Diet is of that kind. The supplements and shakes contribute to somewhere around 1000 calories on the daily for women and 1300 for men on workout days whereas during non-workout days, the recommended calorie intake is 880 calories. This can be problematic for some if we take into consideration that the average individual consumes approximately 2000 calories on the daily.

  • Potential loss of muscle mass

When we lose weight at a fast rate, as noted on Health Line, the risk of losing muscle mass is much higher, especially if one lacks consistency in resistance training. According to current research, those who manage to shed surplus pounds gradually and steadily meet more successful outcomes. On the other hand, quick weight loss puts the body through hormonal changes which may lead to an increase in appetite for a year after the completion of the diet thus, elevating the risk of weight gain.

  • Risk of weight cycling

Lack of discipline and not making drastic healthy lifestyle changes after the program finishes puts you at a higher risk of gaining all your previous weight back. This is why you should ensure that your diet, once you have completed the program, is abundant in fruits, whole grains, veggies, beans and also, remember to exercise at least three times per day.


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