While many types of dietary plans exist, an extreme version known as the velocity diet burns fat at an accelerated rate. The restrictive nature of this program makes it difficult to follow, and unless you are a veteran of dietary control, you can get results using an alternative program. The limited nature of your meals may cause your energy levels to drop. The velocity diet features liquid meals, with only one solid meal per week. Consult a health-care professional before beginning any dietary program.
Protein Basics
The basics of the velocity diet involve getting nearly all of your calories from protein, and your calories are increased on training days. Protein is required to build and maintain lean muscle mass, and someone engaged in resistance training requires more protein than sedentary individuals, according to a 2000 study published in the "Journal of the American College of Nutrition." On non-training days, you will get at least 1.1 g of protein per pound of bodyweight, and on training days you will get at least 1.2 g of protein per pound of bodyweight. With the exception of one solid meal per week, all of your protein will come from protein supplements.
Nutrients
On non-training days, your carbohydrate intake is limited to no more than .3 g per pound of bodyweight. On training days, this is increased to .5 g per pound of bodyweight. The increase in carbohydrates will all occur immediately after a workout to refill depleted muscle glycogen levels. The consumption of supplemental protein and a quickly digesting carbohydrate such as glucose or dextrose improves your ability to recover from training, according to a 2007 study in the "Journal of the International Society of Sports Nutrition." On a daily basis, you should get at least .2 g of fat per pound of bodyweight, and .1 g of fiber per pound of bodyweight. Again, with the exception of your single solid meal per week, this is all accomplished via dietary supplements. Get your fats from healthy fat supplements, such as fish oil, which helps improve muscle protein synthesis.
Healthy Solid Meal
The healthy, solid meal occurs once per week. It consists of a lean protein source, vegetables and a healthy carbohydrate source. Your protein can be selected from lean cuts of beef, grilled fish, chicken breast or turkey breasts. Your vegetables should be leafy greens, such as spinach, but broccoli and cauliflower are also good choices. Your carbohydrate source can include a sweet potato, whole-wheat pasta or brown rice. Avoid instant rice of all sorts, as this is highly processed and digested in the same manner as sugar. A salad or small amount of fruit is also allowed. You must fit your calories from the solid meal into your daily caloric intake.
Training
The diet is also based around training, hence the increase in carbohydrates. Training is recommended for three days a week. The training program is up to you, but plan your workouts accordingly. Given your low intake of carbohydrates, a heavy volume of training is going to be difficult. Train hard in the gym, then immediately consume your higher-carbohydrate post-workout shake. Ensure that you train all of your muscle groups, and use compound, or multi-joint exercises to get the most out of your time in the gym. Squats and deadlifts, bench presses and rows should be the foundation of your routine, and you can follow these exercises with smaller, isolation movements.
References
- "Journal of the American College of Nutrition"; P.W. Lemon; Beyond the Zone: Protein Needs of Active Individuals; October 2000
- "Journal of the International Society of Sports Nutrition"; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-exercise on Substrate Availability and Markers of Anabolism, Catabolism and Immunity; R.B. Kreider, et al.; November 2007
- "American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; G.I. Smith, et al.; February 2011
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