NOTE: I decided to give the Transition phase its own thread. Feel free to post Transition-related questions below.
The original Velocity Diet didn’t have much of a transition phase to ease you off the diet. With over three years of feedback and experimentation, that Transition period has been perfected. Here’s a rough draft of it below:
The Transition: Coming Off the Velocity Diet
If you’ve followed the plan correctly, the transition back to solid meals is going to be a pleasant surprise. Because of the changes in habits and food preferences, you won’t be tempted to binge on unhealthy foods as most dieters do. Instead you’ll have a newfound love of healthier fare along with a powerful sense of dietary control. You’ll also notice that you’ll get full very quickly after the V-Diet is complete.
The transition process is simple and can be individualized to fit your needs and goals. What’s more, most V-Dieters with additional body fat to lose will continue to lose it during this stage. For example, many people report dropping 20 pounds during the four-week strict phase and another 4 or 5 pounds in the two week transition period. And since dietary behaviors and taste preferences are altered during the V-Diet, maintenance or continued fat loss is relatively painless.
Here’s what to do after your 28 day V-Diet:
Step #1: One Solid Healthy Meal Per Day
For a few days after the V-Diet, every day is “solid meal day.” Have one solid, healthy meal per day. The timing of this meal is up to you, but I generally suggest breakfast or lunch.
Most people who carry around too much body fat overeat at night. They don’t just overeat, they binge. Then, with that gigantic glut of carby calories in their bellies, they go to bed – in a nutshell causing those calories to be stored as body fat instead of being used to fuel activity. On a side note, binge eating – consuming an enormous amount of calories in one sitting – is now considered to be the number one eating disorder in America.
This is why I suggest that your solid daily meal during the first step of the transition phase be breakfast or lunch. Most people don’t have the time to overeat during these times of the day. It’s after work, in the evening, when things get tricky.
I also like for the last meal of the day to be a low-carb Metabolic Drive shake. This way you can control calories in this “dangerous” time of day and prevent any possible nighttime catabolism of lean muscle tissue. (This is again due to the slow-release micellar casein content, making Metabolic Drive the ideal “nighttime shake.”) If you ever find yourself adding back too much body fat, the simple trick of making your last meal a low-carb shake will get you back on track in just a few days.
However, if you enjoy your quick and easy protein shakes for breakfast (and you’ve never had a problem with nighttime overeating) you can move the solid meal to any other time of the day. Just keep it healthy!
How long should you stay in step number one? I suggest at least two or three days, though many people extend this to a full week if they want to continue losing fat at a rapid pace.
Sample Step One Daily Menus
Meal #1: Old fashioned oatmeal with blueberries, scrambled egg whites
Meal #2: Metabolic Drive shake, 2 Flameout capsules
Meal #3: Metabolic Drive shake with milled flax seed
Meal #4: Metabolic Drive shake, 2 Flameout capsules
Meal #5: Metabolic Drive shake with natural peanut butter
Meal #1: Metabolic Drive shake, 2 Flameout capsules
Meal #2: Grilled chicken over large spinach salad, olive oil based dressing
Meal #3: Metabolic Drive shake, 2 Flameout capsules
Meal #4: Metabolic Drive shake with milled flax seed
Meal #5: Metabolic Drive shake with natural peanut butter
Step #2: Two or Three Solid Meals Per Day
Remember, smaller frequent meals (eating every few hours) leads to less body fat, more muscle, and a more efficient metabolism than the typical “three squares a day.” Even after the Velocity Diet you should be aiming to eat 4-6 times per day. Many people use meal replacement shakes to accomplish this, and that’s very similar to step two of your V-Diet transition.
Simply have two or three shakes per day, then two or three healthy solid meals or snacks. One method of doing this is to have a shake to begin your day and a shake to end it. Again, this solves the nighttime overeating problem, plus it allows you to have a fast and healthy breakfast, something many busy people skip.
But once again, the timing of the solid meals isn’t crucial here. Do what best fits your schedule. Because of convenience, many people like to have their shakes for lunch and mid-afternoon snacks instead. That’s fine.
Like the first step, step two can last as long as you need it to. Most people have success when staying in step two for three or four days.
Sample Step Two Daily Menus
Meal #1: Metabolic Drive shake
Meal #2: Turkey burger on whole grain bread, salad
Meal #3: Tuna on low-carb, whole grain wrap
Meal #4: Grilled chicken breasts, steamed vegetables
Meal #5: Metabolic Drive shake
Note: The Bookend Option is a very simple method of losing additional body fat. Since breakfast is often skipped – which leads to late-day overeating and metabolism damage via muscle loss – and too many calories are usually consumed before bed, “bookending” your day with low-carb shakes makes for a simple yet effective fat loss plan. The mid-day meals need to be healthy of course, but taking care of these two problem times of the day usually leads to no-brainer fat loss. This option is sometimes called the Velocity Diet Lite.
Mid-Day Meals Option
Meal #1: Spinach omelet made with omega-3 enriched whole eggs
Meal #2: Metabolic Drive shake
Meal #3: Metabolic Drive shake
Meal #4: Metabolic Drive shake
Meal #5: Salmon or steak with grilled zucchini and squash
Step #3: One Shake Per Day
The final step is to have one shake per day and eat healthy solid meals the rest of the time. This shake should be consumed:
– Whenever you’d otherwise skip a meal because you’re busy
– At night if you still have problems overeating at this time
– Breakfast if you’d normally skip this meal
Many people, including myself, stay in step three permanently. Simply having one healthy shake per day insures adequate protein intake and prevents any dietary lapses caused by missing meals.
How Long Does the Whole Transition Last?
Two weeks at least. Remember, you can personalize this phase of the diet by staying however long you want in each step. The transition is basically a diet unto itself, so if you have more fat to lose after the strict four-week phase, then you can continue to lose weight in the transition phase, especially in step one.
Besides protein shakes, it’s also helpful to keep taking your other supplements during this transition phase. In fact, for overall health and longevity, supplements like Functional Fatty Acids (Flameout) should be lifelong staples.