Modified Velocity Diet 2.0

🤝 Protein Shake Diet (AKA Velocity Diet)

I’m a big fan of Dan John! Who?

Dan John is an athlete, coach, and professional in the fitness field. Dan John has a great way of keeping fitness, sports/performance psychology, and nutrition concepts simple.

I own 80% of Dan John’s books. In one of his books, Dan shared he gained some unflattering weight. Just like everyone else in life, he had a social obligation to attend. You know how it goes? Family or high school reunion. Wedding. Vacation.

Dan shared a method on losing an extreme amount of weight within 4-weeks. Dan states it’s not an easy to lose the weight fast. But it was easy to follow. The early iteration of the Velocity Diet was this…

• Drink protein shakes for your meals
• Consume fish oil or omega 3s with protein shakes
• Eat one solid meal daily
• Move
• Focus on getting to the next meal–LIVE IN THE MOMENT

If you do any Google search about the Velocity Diet. You’ll notice there’s a new iteration…

Velocity Diet 2.0!!

Now you can buy a 28-day plan. Protein powder, fat loss pill, fish oils all for $500…

Do you need to buy that 28-day Velocity Diet kit? Or is there a cheaper, and better way, for you to reach your weight loss goals in the same amount of time?

⚖️ Weight Loss Protein Shakes

Research article examining the effectiveness of replacing up-to 2 solid meals daily with 30g of protein shakes to lose weight. Here is a crash course of what the researchers did to get 99 obese individuals (BMI between 28 and 35).

• Calorie greater than 1500 calories (no less than 800)
• One to two protein shakes daily
• Protein shakes were consumed with fish oil and fiber

Researchers found that it was easier for people to adhere to the weight loss plan

• No decision-making
• Saw results
• Participants were full because of the high fiber and protein

🍗 Best Meal Replacement Shake for Weight Loss

The protein powder sold in the Velocity Diet plan is Metabolic Drive. Let’s do a quick review of the macros and protein ingredient list if it’s a “good” purchase.

Serving Size 30g

Serving Size 1 Scoop (30g), Serving per Container 30

• Calories 110
• Total Fat 1g
• Total Carbohydrate 4g
• Total Fiber less than 1gram
• Protein 22g

Percent protein per serving: 73% protein

Simple ingredient, 10 total ingredients

Best value is purchased through T-Nation.

$45.99, 30 servings, $1.53 per serving (S&S, 25% savings, $1.15 per serving)

If you look at the suggested diet for Velocity Diet. You are taking 3-4 scoops PER MEAL! If you take 3 scoops of protein per meal, that’s 9 scoops of protein daily. Every 3 days, then your first meal of the new day, you’re out one bag of protein.

Your best value is buying the 28-day program. You get 8 bags of protein. The question though…

Will this protein keep you full?

66g of protein will keep you full for the next 2-hours. Then you’re hungry again. With such a high protein intake from an isolate that isn’t lactose free. Adding in the casein, instant gas chamber. For the lactose intolerant, you might feel a little bloated.

Best Meal Replacement Shake for Weight Loss

I’ve reviewed two meal replacement shakes.

• Redcon1 MRE Lite Unbiased Protein Review (DON’T BUY).
• BSN Syntha-6 Unbiased Protein Review (68%)

BSN Syntha-6 has good things going for it

• High fiber
• Great tasting
• Minimal to no bloating

If you buy the 10-pound bag (97 servings), it’s a better deal than what T-Nation offers for their Metabolic Drive.

Metabolic Drive: $45.99, 30 servings, $1.53 per serving (S&S, 25% savings, $1.15 per serving)

BSN Syntha-6: $110.99, $1.14 per serving ($105.44, $1.09 per serving)

You will NOT need to mix 3 scoops. 2 scoops of Syntha-6 will give you 12g of fiber. Over 3 meals, that’s 36g of fiber, your stomach will feel full throughout the day.

Here is where Metabolic Drive beats out on Syntha-6. Calories.

Metabolic Drive, 3 scoops: 330 calories, 66g of NOT SPIKED protein

BSN Syntha-6, 2 scoops: 400 calories, 36 to 40 grams of SPIKED protein

If you’re looking for the best alternative protein to get you through the 28-day Velocity Diet. You would only need TWO, 97-bag servings of BSN Syntha-6. Even with the Omega 3 supplement brand, I recommend. This cheaper version of the Velocity Diet is still half the price compared to T-Nation’s kit.

🐟 Fish Oil Weight Loss

Referencing back to the 30g of protein to lose weight.

The group that was drinking two protein shakes a day were also consuming fish oils.First 4-weeks of the weight loss study, there wasn’t much difference in weight loss between the two groups.

The next 9-weeks of the study. Two protein shakes a day group supplemented with fish oil lost more weight, was more sensitive to carbohydrates, and “significantly reduce waist circumference and waist hip ratios.”

What kind of fish oils was this group taking?

Researchers never shared what kind, how much, nor the profile of the fish oil.

🐠 Omega 3 and Weight Loss

“The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet” looked at specific profiles of which omega 3 (O3) supplement profile would encourage weight loss What researchers found was supplementation with 1,600 mg/day of EPA and 800 mg/ day of DHA demonstrated a significant reduction in body fat.

Here’s the other caveat with the study…

IN CONJUCTION with a reduced calorie diet and exercise.

You’re probably wondering, “What does EPA and DHA mean?”

EPA and DHA are only found in cold-water fish fatty wish. Usually salmon, herring, mackerel, and tuna.

🐡 Best Omega 3 for Weight Loss

Not the best value for your money.

Does it make a difference if the DHA is 2.5 times more than EPA?

A meta-analysis examining fish oil supplements and weight loss. Researchers found the following.

• Average intake of fish oil was about 2g daily
• EPA to DHA ratio ranged from .23 to 1.55 (more EPA than DHA)
• Average study lasted 12 weeks
• Consuming fish oil reduced waist/hip circumference WITH a weight loss diet and exercise program

Which fish oil supplement is best to help you lose weight with a weight loss plan and exercise routine? You’re also thinking, which fish oil supplement is going to taste the best? Which fish oil supplement is not going to make you burp?

Your best bang for your buck fish oil supplement is going to be these two. I usually buy whichever one is cheapest at the time.

• Carlson The very Finest Fish Oil
• EPA 800mg
• DHA 500mg
• Nordic Naturals Omega-3
• EPA 745mg
• DHA 500mg

What’s the difference between Carlson and Nordic Naturals?

Carlson’s fish oil is lower in price because the fish are farm raised. Nordic Naturals the fish are wild caught. Taking one teaspoon, you will not notice a fish taste or any fish burps. The label does state only take one serving daily. Consuming more than one serving daily can result in your blood being too thin.

Thin blood means if you get cut, your blood will not coagulate (dry). That’s the reason why researchers and Velocity Diet 2.0 encourage taking pills with your protein shake. If you want to avoid the fish burps with your fish oil. Keep your fish oil pills in the fridge.

If you want to try a different brand of fish oil to fit your budget. My recommendation, make sure the listed amount of EPA and DHA on the brand. Some companies will state, 900mg of Omega 3s, but will not list EPA and DHA. ALA will be in large quantities.

ALA is the plant form of Omega 3s. But, your body needs to convert ALA.. In turn, if you see 900mg of ALA, your body is only able to use 300mg.

🥦 Fiber and Weight Loss

Referring to 30g of protein to lose weight research study.

Increased fiber intake helped people to stay on the restricted calorie diet over 13-weeks.

The participants that started the study were not eating fiber rich diet. Here are the reasons why you should be eating fiber.

• Regulates blood lipid profile (stunts the effects of sugar)
• Immune regulation
• Anti-inflammatory effects
• Prebiotic effects (food for your good bacteria)

After 13-weeks of 30g protein shakes to lose weight. The group that was drinking shakes, consuming fish oil, and eating fiber. Lost twice as much weight compared to the control group.

How much fiber was the 30g protein shake group eating?

Researchers did not share that information. Researchers did reference a study with fiber intake.

“Dietary Fiber and Weight Regulation”

There are two types of fiber you can ingest

• Soluble. Forms a gel when mixed with water. Cleans your digestive tract
• Fermentable: Food for your good gut bacteria
• Insoluble: Not affected by your digestive tract.

Soluble fiber helps slow down digestion. Keeps you feeling full. Helps reduce hunger. And helps stunts the rise of insulin in your body. If you’re someone who loves eating sugar, increase your soluble fiber intake.

What researchers found in “Dietary Fiber and Weight Regulation” study. If you eat 25 to 30 grams of mixed fiber (soluble and insoluble fiber) over a 2-month period, while following ONLY a calorie restricted diet. You can lose 5-pounds. Mind you, the participants in this study group started off as obese.

🥒 Fiber Rich Foods for Weight Loss

Looking at the Velocity Diet 2.0. There is little to no fiber in the protein. Fiber intake is from that one solid meal allowed following the dietary plan.

How much satiety is there from drinking shakes? Little to none. Now, throw in your physical activity, daily stress (career, family, financial obligation), sleep. How hungry do you think you’re going to get going into day 3?

HANGRY anyone?!

Even though Metabolic Drive is a superior protein compared to BSN Syntha-6. Where Syntha-6 shines is the fiber component. If you get 4 servings, 2 scoops in the morning and at lunch. That’s 36 grams of fiber.

Want to choose a different protein powder and fiber from whole foods? Here are foods high in fiber.

• Beans and Lentils (high calorie)
• Raspberries, Blackberries
• Broccoli (Why do you think bodybuilders eat chicken and broccoli all the time?)
• Flax seed shake (mix with your shake)
• Chia seeds (High in ALA, drink this fast)

🙋‍♀️ How Many Calories Should I Eat to Lose Weight?

If you don’t want to follow the Velocity Diet 2.0 plan. You want a modified version that’s cheaper and get you the same results. You’re wondering, “How many calories per day should I eat to lose weight?”

The follow-up question is “What should my macros be to lose weight?

Last time referencing the article. 30g of protein to lose weight. Researchers found that eating 800 calories a day wasn’t workable. The reason was that none of the participants wanted to do a 13-week study eating 800 calories a day. Most quit after 10-days.

Researchers adjusted the calorie intake. More than 800 calories but no more than 1500 calories daily.

The macros for this study was as follows

• Carbs, less than or equal to 40%
• Protein, 15%
• Fats, Between 30% to 55%

That reads like a low-carb diet. That’s right. It is. What’s more important to weight loss, calories or macro composition?

A meta-analysis examined weight loss strategies and macro composition, “Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults.” What did researchers conclude with the meta-analysis?

• To keep the weight off, you need to keep following your dietary plan
• Low-carb diets helped lose weight
• High-carb diets helped lose weight

If you want to follow a low fat diet because you’re active or enjoy eating carbs. Here are the recommendations for a high carb diet

• Carbs, 60%
• Protein, 10-15%
• Fats, less than 20%

What about all that talk about 1g per pound for protein intake. Yea, that’s true. Especially if you want your body to be in MPS or preserve that hard-earned muscle. The big thing when setting your macros is this…

Weight gain occurs when you over eat calories. If you want to lose weight, keep your muscle. Stay with the 1 gram per pound of body weight. But keep your Carbs a little higher than your fat. Or fat a little higher than your carbs. When you eat a high carb AND high fat diet, that is when you start adding the body fat.

📝 Modified Velocity Diet 2.0 Recap

If you’re a TLDR person, here’s the Spark Notes for running a modified and cheaper version of Velocity Diet 2.0.

🍗 Best Meal Replacement Shake for Weight Loss

Go with BSN Syntha-6 Unbiased Protein Review. 97-servings at $105 Amazon’s S&S program can get you 25 days deep into the program. Even though this protein is a little higher in calories and the protein is spiked. You are getting 6 grams of fiber per every scoop. 4 scoops a day is 36 grams of fiber.

🐡 Best Omega 3 for Weight Loss

I suggested either Carlson The very Finest Fish Oil or Nordic Naturals Omega-3. Pros for going with liquid form is you’ll get at least 97 servings per big bottle. Limit yourself to only one teaspoon daily. Your blood will not coagulate if you consume more than the recommended dosage.

If you want to recreate the true Velocity Diet. Go with the pills by either company. If you don’t want to go with Carlson’s nor Nordic Naturals. Make sure you pick a brand that states the amount of EPA and DHA.

Referencing the academic articles, researchers used 1600 mg of EPA and 800 mg of DHA in pill form.

Supplementing O3s with a calorie deficit and a simple exercise regiment will drop those pounds over a 28 day period.

🥒 Fiber Rich Foods for Weight Loss

• Beans and Lentils (high calorie)
• Raspberries, Blackberries
• Broccoli (Why do you think bodybuilders eat chicken and broccoli all the time?)
• Flax seed shake (mix with your shake)
• Chia seeds (High in ALA, drink this fast)

🙋‍♀️ How Many Calories Should I Eat to Lose Weight?

Researchers suggest that 800 calories is too low. Most people will not adhere to a restrict calorie intake for more than 10 days. Researchers suggest keeping the calories above 800. But no more than 1500 calories.

Macro composition doesn’t matter as long as you’re in a calorie deficit. Researchers found that either low carb or high carb diets will help you lose weight.

🧀 Low Carb Macros

• Carbs, less than or equal to 40%
• Protein, 15%
• Fats, Between 30% to 55%

🥔 High Carb Macros

• Carbs, 60%
• Protein, 10-15%
• Fats, less than 20%

If your goal is to keep as much muscle, set your macros first to 1g per pound. Then select what will keep you happy during your cut. Make sure to keep your carbs higher than fat. Fat higher than carbs. Having both high carbs and fats will have lead to a higher body fat percentage.

Running this modified Velocity Diet 2.0 is going to be cheaper. Total price of this program is going to be less than $200 for the supplements.

🥼 Modified Velocity Diet 2.0 References

Du, S., Jin, J., Fang, W., & Su, Q. (2015). Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials. PLOS ONE, 10(11), e0142652. https://doi.org/10.1371/journal.pone.0142652

Howarth, N. C., Fontana, L., & Roberts, S. B. (2009). Dietary Fiber and Weight Regulation. Nutrition Reviews, 59(5), 129–139. https://doi.org/10.1111/j.1753-4887.2001.tb07001.x

Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. a. C., Ball, G. D., Busse, J. W., Thorlund, K., Guyatt, G. H., Jansen, J. P., & Mills, E. J. (2014). Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults. JAMA, 312(9), 923. https://doi.org/10.1001/jama.2014.10397

Salman, H. B., Salman, M. A., & Akal, E. Y. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. Nutricion Hospitalaria. https://doi.org/10.20960/nh.03992

Zhong, Y., Chen, X., Huang, C., Chen, Y., Zhao, F., Hao, R., Wang, N., Liao, W., Xia, H., Yang, L., Wang, S., & Sun, G. (2023). The effects of a low carbohydrate diet combined with partial meal replacement on obese individuals. Nutrition & Metabolism, 20(1). https://doi.org/10.1186/s12986-023-00740-5