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Home » How to lose weight safely » The Vertical Diet: a nutritionist explains all you need to know – cosmopolitan.com

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If you're into the gym in a big way, specifically bodybuilding, you may already be familiar with a new eating plan that's gaining traction, known as 'The Vertical Diet'. We asked registered nutritionist and dietician, Susie Bond, from Health First, to explain whether or not the diet is safe, who typically does it and what foods are included.

The Vertical Diet was designed as a muscle-building, performance-based diet for bodybuilders. However, it's recently been marketed as a weight-loss diet for casual gym-goers. "For background, the diet was developed by pro powerlifter/body builder Stan Efferding to help build muscle and fuel athletic performance," says Susie. "To do this, the diet consists of nutrient-dense foods that meet the body's need for vitamins and minerals and easily digested carbohydrates for energy."

The Vertical Diet is named as such because it's pictured graphically as an upside-down T. "Imagine that the base of the T is represented by foods rich in vitamins and minerals, and the vertical portion of the T is made up of red meat and white rice," notes Susie. Essentially, the basis of the diet is that it allows people to consume larger amounts of food without getting full, resulting in higher calorie consumption and more energy. It's also very heavily focussed on meat, so isn't suitable for vegetarians or vegans.

"To follow the diet as written, a person would consume small amounts of a limited selection of foods daily, with the primary source of calories coming from red meat and white rice," explains Susie.

Foods you can eat on the Vertical Diet:

Foods to avoid on the Vertical Diet:

Fans of the eating plan say one major benefit is that it allows athletes to consume high amounts of calories and nutrients to increase energy, muscle growth and strength, without causing digestion issues. "However, the diet is extremely restrictive and doesn't allow room for all the necessary nutrients your body needs," adds Susie. "Many of which are essential for digestive health."

The cons include:

"The Vertical Diet is more of a short-term, performance-focused diet, not necessarily a lifestyle change," says Susie. "It's important to note that the main reason people follow it is to support muscle growth and digestion in bodybuilders." Bodybuilders, weightlifters, and athletes see the diet as a way to increase calorie consumption, but maintain gut health, on a temporary basis.

"Generally speaking, the Vertical Diet is highly restrictive and doesn't allow for enough of the nutrients your body needs to stay healthy," says Susie. "The diet places a focus on red meat as the primary source of your protein, but high red meat consumption is linked to heart disease, some cancers, kidney problems and digestive issues." Overall, a more balanced and nutrient-rich diet is a healthier option for the average gym-goer.

"Depending on the individual's nutritional needs, the Vertical Diet can be helpful for bodybuilders, competitive weightlifters and athletes that need to support muscle growth," notes Susie. "It could be useful to people looking to lose weight but there are healthier diets that can help someone lose weight that don't cut out so many beneficial nutrients."

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The Vertical Diet: a nutritionist explains all you need to know - cosmopolitan.com

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Home » How to lose weight safely » The Vertical Diet: a nutritionist explains all you need to know – cosmopolitan.com