Velocity Diet Alternative

Developed by fitness author Chris Shugart, exercise physiologist Chad Waterbury and sports nutritionist Dr. Tim Ziegenfuss, the Velocity Diet is a popular eating plan for weight loss that involves replacing the majority of whole foods in your diet with protein powders and other supplements. Fortunately, for those who want to rapidly lose weight, yet do not want to go to the extremes that the Velocity Diet calls for, there are some modifications you can make using whole food choices that still follow the main principles of the Velocity Diet.

Eat Lean Meat and Eggs Instead of Protein Powders

For those who do not want to restrict their diet to nothing but protein powders, one alternative would be to replace them with lean meat and eggs. A reason why consuming nearly all of your daily calories from protein powders is effective is because protein is much more satiating than other macronutrients. According to a study in "Current Opinion of Clinical Nutrition and Metabolic Care," people feel full when consuming protein much sooner than they do when consuming carbohydrates or fats, which leads to a decrease in caloric intake an consequently, weight loss. Not only is protein satiating, it also leads to an increased metabolism. According to research in the "Journal of the American College of Nutrition," researchers at the Harvard School of Public Health, even when caloric intake is equal, those who consume a larger portion of daily calories from protein will have a greater resting energy expenditure and lose more weight than those who eat more fat or carbohydrates. Fortunately, protein powders are not the only source of protein, and foods like lean meat and eggs can be a good alternative for those who do not want to use powders.

Eat Fruits and Vegetables Instead of Greens Powders

Another aspect of the Velocity Diet that may not appeal to some is receiving all of your daily vitamins, minerals, antioxidants, and phytonutrients from greens powders. Because the main portion of the diet involves such a drastic reduction in overall food consumption, it's possible to become deficient in important vitamins and minerals that are essential in order to live. To prevent this, the diet recommends that you consume a greens powder supplement. Each scoop of greens powder contains roughly 10 servings of fruits and vegetables, which can ensure the prevention of any nutrient that would normally occur with such a large reduction of food. For those who do not want to eat a greens powder, however, simply eating 10 servings per day of fruits and vegetables can be a great alternative that will ensure the prevention of any micronutrient deficiencies.

Eat Fish Instead of Omega-3 Supplements

An additional aspect of the Velocity Diet that some people may not enjoy is having to consume omega-3 supplements. Consuming ample amounts of omega-3's can be beneficial for fat loss, as omega-3 fatty acids incorporate into the cell membrane and make what are known as "leaky membranes." These "leaky membranes" allow for much more energy transfer into and out of your cells, which leads to an elevated metabolism. According to a study published in the "American Journal of Clinical Nutrition" by Allison Hill and colleagues, researchers at the University of South Australia, subjects who both exercised and consumed an omega-3 supplement lost more weight than those who exercised but did not supplement with omega-3s. Fortunately, fish happen to be high in omega-3s, so if you do not want to consume omega-3 pills, eating fish may be an acceptable alternative.

Consume Chocolate Milk Instead of Workout Drinks

Another aspect of the Velocity Diet that may not appeal to everybody is the consumption of workout drinks. The Velocity Diet advocates the use of a workout drink called "Surge," which is high in protein and high-glycemic carbohydrates. The reason this is beneficial is because the protein in Surge is high in branched-chain amino acids, which, according to research in the "Journal of Nutrition," are the main amino acids responsible for protein synthesis. Furthermore, the high-glycemic carbohydrates are beneficial, as they lead to a spike in insulin and subsequently an increased rate of absorption. For those who are looking for an alternative, however, chocolate milk may be beneficial. Like most workout drinks, chocolate milk is high in the branched-chain amino acids necessary for protein synthesis. Furthermore, despite its negligible effect on blood glucose, chocolate milk appears to invoke a spike in insulin comparable to workout drinks such as Surge. In fact, in a direct comparison between chocolate milk and Surge, evidence put forth by researcher Alan Aragon suggested that both should have equal physiological effects, making chocolate milk an acceptable alternative.

Consume Green Tea Instead of Fat Burner Pills

One other aspect of the Velocity Diet that everybody may not enjoy is the consumption of fat burning pills, such as yohimbine. By consuming these fat loss pills, your metabolism becomes elevated, and you ultimately lose more weight. Fortunately, pills such as yohimbine are not the only compounds that can elevate your metabolism and aid with fat loss. In fact, the popular drink green tea happens to be high in catechins that can lead to elevated levels of norepinephrine in your body and thus contribute to your weight loss goals. According to a study in the "American Journal of Clinical Nutrition," researchers at the University of Geneva, subjects who consumed a green tea extract had a significantly elevated resting energy expenditure compared to those who consumed caffeine or a placebo. For those who do not want want to consume fat burner pills, drinking green tea may be an equally effective alternative.