The VoltaDiet is a simplified diet for athletes who want a healthy diet for moderate weight loss. It is designed to be easy to follow, easy to understand, and to minimize intolerable hunger. In addition, it is designed for "real life"; most athletes should not have any difficulty following its contents.
The VoltaDiet is based on scientific evidence, and contains many of the principals of other dietary programs: all combined in an easy to follow program. If followed, most athletes should experience a modest weight loss of 250 to 500 grams per week: that works out to 25 kg in a year.
The program is based on ten easy steps. Athletes score themselves on a daily basis with one point for each rule that is followed.
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Step |
Rationale |
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1. Consume only five meals per day in this order: Breakfast, Lunch, Snack, Dinner, Snack. Each should be approximately four hours apart. If you must be awake for an extended period of time due to travel or work, eat every four hours, alternating snack and meal. |
Distributing meals throughout the day curbs hunger by distributing calorie consumption. Athletes tend to eat less when distributed throughout the day. |
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2. Emphasize low glycemic index carbohydrates; consume high glycemic index carbohydrates only during exercise. |
Low glycemic index carbs decrease hunger by keeping insulin levels low. Decreased hunger leads to decreased calorie intake. |
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3. Each meal is of moderate size, a mixture of low glycemic carbs, protein, and a very small amt of fat. |
Keeping a low fat, moderate protein, high carb diet is ideal for health and fitness |
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4. No more than one alcoholic beverage per day |
Alcohol is empty calories; the body often converts alcohol to fat. |
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5. No Soft drinks |
As #4 above |
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6. You may Add no more than the equivilent of 500ml gatorade and ½ powerbar for each hour of exercise; this must be consumed during the exercise or immediately after. |
Aiming to replace 1/3 to ½ of the calories consumed during exercise will maximize fat burning potential |
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7. Minimum 3 fruits per day |
Except for bananas and raisens, fruit is the ideal form of low glycemic index food |
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8. No high fat restaurant foods |
Restaurant foods are loaded in fat. Restaurants can be diet killers for athletes. ALWAYS order the lowest fat / lowest glycemic index meal on the menu |
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9. Drink a minimum of 1.5l water per day |
Healthy for the kidneys, especially at higher protein intakes. Also helps curb appetite by promoting that "full" feeling. |
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10. No Muffins/Cookies/Cake/Scones/deserts |
High glycemic index and High fat. These are bad. |