3 reasons not to try the vertical diet


vertical diet

The vast majority of restrictive diets omit an entire food group, focusing on specific macronutrients. This is the case with the vertical diet, where red meat and white rice serve as the basis for all dishes.

Bodybuilding professional Stan Efferding developed this diet with the goal of promoting performance and body composition. However, the results of a restrictive diet can have serious consequences. Therefore, we tell you the 3 reasons not to try the vertical diet.

What is the vertical diet?

The vertical diet is based on whole foods for its composition and states that they optimize intestinal health, correct hormonal imbalances and eliminate nutrient deficiencies. In addition, it claims to improve energy levels, endurance, performance and recovery of the body.

Basically, it’s about building a solid foundation of bioavailable micronutrients to improve metabolism and overall digestive health. These micronutrients, in turn, support a digestible macronutrient structure that can be adapted to the needs of each organism.

For easier explanation, a diagram of an inverted letter T is used: The vertical part of the diet corresponds to the vertical line of the T and represents red meat and white rice. The reason these two foods were chosen is that red meat is a source of protein filled with healthy fats, creatine, iron, B vitamins, zinc and selenium. while rice provides carbohydrates.

However, it is too good to be true, which indicates the errors in the diet. Thus, we refer to the impossibility of obtaining all the necessary nutrients for the functioning of the body through the intake of red meat and white rice.

And although the horizontal part of the T represents other types of limited foods; such as oranges, yogurt and almonds; This is not enough to balance a healthy diet.

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How does the vertical diet work?

Foods allowed in the vertical diet

  • Red meat and white rice
  • Citrus
  • Almonds
  • Eggs
  • Spinach
  • Potatoes
  • Butter
  • Salmon
  • Greek yogurt

Prohibited foods in the vertical diet

  • Ultra-processed foods
  • Processed vegetable oils
  • Soy-based products
  • High-carbohydrate vegetables (onion and asparagus)
  • Lectin-rich foods (brown rice, legumes, grains)

3 disadvantages of the vertical diet

  1. it does not contain enough fiber
    Restricting legumes, grains, fruits and vegetables is not necessary to achieve the body you want. The best thing you can do to maintain a balanced diet is to include all of these foods, unless you have IBS. In that case, you should avoid them.

One study found that 9 out of 10 people do not consume the required amount. This is extremely dangerous because fiber is able to lower cholesterol levels, control blood sugar, maintain intestinal health and lower the likelihood of dying from heart disease and all types of cancer. It can also help you maintain your body weight.

  1. it is not environmentally friendly
    As you may have already noticed, a person who has adopted veganism or vegetarianism cannot practice this diet. In addition, long-term consumption of red meat leads to complications in heart health and increases the likelihood of developing cancer.

On the other hand, adopt the habit Daily eating red meat harms the environment , because the production of animal products requires more natural resources based on plants.

  1. has a limited variety
    It is very easy to get bored with the vertical diet because the options are so limited that in a few days you want to break the regime. Research has shown that limiting the variety of foods you eat can be detrimental to your health.

A study in the Journal of Nutrition found that people with more variety in their diet were 21% less likely to develop metabolic syndrome; A set of conditions that put you at risk for heart disease, stroke and type 2 diabetes.


Unless you have a digestive disease, this diet is not right for you. Research on its effectiveness has not been proven in humans, and all of its restrictions may do you more harm than good.

If you want to lose weight, there are other suitable diets for the task. Therefore, you should find the perfect one for your needs and body type by yourself or with the help of a medical professional.

What do you eat on the vertical diet?

The vertical diet is a diet that is focused on eating nutrient-rich, whole foods that are as close to their natural state as possible. This means that on the vertical diet, you will mostly be eating fruits, vegetables, whole grains, and lean proteins. There are many benefits to following a vertical diet. First, by eating nutrient-rich foods, you will be providing your body with the vitamins and minerals it needs to function properly. Second, by eating whole foods, you will be getting the fiber that your body needs to stay healthy. Third, by eating lean proteins, you will be getting the protein your body needs to build muscle and stay healthy. Finally, by eating foods that are as close to their natural state as possible, you will be getting the most benefit from the nutrients they contain. This is because when food is processed, the nutrients are often lost. So, by eating foods that are not processed, you are getting the most benefit from the nutrients they contain.

Is the vertical diet good for weight loss?

There is no one-size-fits-all answer to this question, as the vertical diet may be good for weight loss for some people but not for others. Some of the pros of the vertical diet include that it is a relatively simple diet to follow, it is low in calories, and it may help to boost metabolism. Some of the cons of the vertical diet include that it can be restrictive and it may not be suitable for everyone. Ultimately, whether or not the vertical diet is good for weight loss depends on the individual’s specific dietary needs and preferences.

How much does the vertical diet cost?

There is no one-size-fits-all answer to this question. However, a vertical diet typically costs more than a standard diet. This is because a vertical diet focuses on eating high-quality, nutrient-rich foods that are located in the top of the food pyramid.

How many vertical meals should I eat a day?

There is no definitive answer to this question, as the number of meals you should eat per day will vary depending on your own individual dietary and nutritional needs. However, as a general rule, it is recommended that you eat three meals per day, with occasional snacks in between, in order to ensure that you are getting the nutrients your body needs.