Vertical diet: what it is and what are its drawbacks

The vertical diet is based on the choice of whole foods and aims to improve intestinal health to ensure the proper functioning of the body. It promises to correct hormonal imbalances and nutritional deficiencies, as well as boost energy levels and optimize recovery.

In fact, it is a guideline that focuses on the contribution of bioavailable nutrients for it. It was designed by bodybuilder Stan Efferding in order to help other athletes and weight lifters meet their muscle gain and weight loss goals. However, the plan caught on with other audiences. What does it consist of?

Foods allowed and prohibited in the vertical diet

In general terms, the vertical diet allows the consumption of fresh foods . In this way, red meat, rice, nuts, eggs, vegetables, fish and dairy products can be included. All of them are characterized by having a high nutritional density, which will help to satisfy the needs.

Specifically, it prioritizes protein intake, which helps prevent muscle loss, as exposed by a study published in the journal Nutrients . However, it also implies avoiding or limiting certain foods, among which are ultra-processed foods, refined oils, as well as soybeans and their derivatives.

In particular, it is necessary to restrict products with a high FODMAP content, such as cabbage, onions and asparagus. These have been shown to cause bloating or discomfort in sensitive individuals or those with gastrointestinal illnesses.

Meanwhile, a moderate intake of oats and sprouted or soaked legumes is allowed, as they are easier to digest in this way.

Is the vertical diet healthy?

The vertical diet has a disadvantage; does not always cover fiber requirements. Therefore, it can have a negative impact on health. This substance is key to maintaining intestinal health and, in fact, the presence of at least 25 grams in the daily diet is recommended.

After all, we are talking about a restrictive regime that may not generate adequate adherence. Because of this, it is not suitable for everyone. Some people may experience anxiety and boredom, which can translate into subsequent binge eating or the rebound effect.

Both to gain muscle mass and to lose weight it is necessary to adapt the diet to individual needs. This, among other things, guarantees its sustainability.

Despite the above, it is true that the vertical diet may be well indicated for people with inflammatory bowel disease during the acute phase and for athletes with specific objectives. Of course, sometimes support supplementation is needed to avoid essential nutrient deficits.

Does the vertical diet work to lose weight?

The vertical diet is not designed to cause reductions in body weight. It is true that it can be raised from a hypocaloric point of view to cause this effect, but it is not its main task.

If what is intended is to improve body composition , it will be necessary to ensure an energy deficit. The best way to achieve this is to increase the level of physical activity and moderate the portions of food consumed throughout the day.

It's a restrictive diet

In summary, it must be recognized that the vertical diet is very restrictive with fiber and with plant foods. For this reason, it is not a good alternative in most cases.

And it is that the consumption of vegetables and fruits is associated with a lower risk of death from any cause and with a reduction in the incidence of chronic pathologies. 5 servings of these products are recommended each day.

If you experience intestinal-type symptoms, it is best to see a specialist to receive an accurate diagnosis and be able to prepare an appropriate menu. There are supplements that help manage the process, such as probiotics.

Temporarily reducing your fiber intake can also be positive, but it's key to start consuming it again after a few weeks. If there are doubts about it, it is best to put yourself in the hands of the nutritionist.