Most people think of diets as something for weight loss. But diets can be for more than just that…
Sure, some diets are out there to help you lose weight. That’s not the only goal people can have though.
Some diets are designed to actually help you gain weight too. Ideally, that weight gain would come from increased muscle mass, not body fat.
These are “bodybuilder” kinds of diets. They’re designed to help you pack on lean muscle.
That’s what the vertical diet is all about!
What is the vertical diet, though? Is it just a fad? Or does the vertical diet actually work?
I’ll get into all the details in a minute. That way you can use that information to choose what’s best for you.
Let’s start with where the vertical diet comes from.
Where Did the Vertical Diet Come From?
So, what is the vertical diet? Where did it come from?
It’s essentially a diet to help you build muscle mass. Building muscle isn’t only about how you work out, but how you eat too!
To really understand the vertical diet, and why it came about, we have to back up a little bit. Let’s talk about how you build muscle in the first place.
To build muscle effectively, you need to be in a caloric surplus. This just means you’re eating more calories than you burn.
When you’ve got your body in that state, you’ll build muscle and strength a lot easier. At least, as long as you’re also training the right way.
This is because building muscle doesn’t happen out of thin air. Your body requires energy to add new lean tissue like muscle. That energy comes from the increase in calories that you eat. Calories aren’t all you need though.
To build muscle, you also have to eat a lot of protein. Your muscles are made of protein, so that has to be a part of the equation too.
The problem with blindly eating more calories is it can lead to fat gain and an upset stomach. You have to be strategic about what foods you eat, and where you’re getting your calories from.
That's why world-renowned bodybuilder Stan Efferding created a diet to help hit a caloric surplus that's easy to digest.
It’s called the vertical diet.
What Is the Vertical Diet?
The vertical diet is basically the opposite of a horizontal diet. If you’re unfamiliar with a horizontal diet, don’t worry.
A horizontal diet is one that covers a wide variety of food groups. It’s basically what you think of with the food pyramid, my plate, or “eating the rainbow.”
You’d eat some proteins, some grains, some fruits, some veggies, and some oils. The bigger the variety, the better. A vertical diet is just focusing on a few food groups, and sticking to those for every meal.
Since the vertical diet is designed to be easy to digest, the food groups generally follow low FODMAP requirements.
What is FODMAP though?
These are short-chain carbs that we typically don’t absorb well. With us absorbing them poorly, they can cause GI upset in some people.
A low FODMAP diet removes any foods that are typically more difficult for your body to digest. That way, as you eat more calories, you likely won’t deal with digestive issues along the way. This can make it easier to continue eating more calories.
All together, the vertical diet is a way to help bodybuilders and avid gym-goers eat a lot without it hurting their stomach.
What Are the Benefits of The Vertical Diet?
Why do people choose the vertical diet? Well, the main potential benefit of the vertical diet is building muscle mass. The second main benefit is that it’s easy on the gut.
Bodybuilders typically want to build their muscles quickly, and this diet could help them do that.
You still have to train hard, but we all have to eat. You may as well choose a diet that aligns with your goals. In my experience though, it works pretty well!
I burn a lot of calories, so when I want to put on muscle I have to eat more than I want to. That makes building muscle difficult for me.
Following the vertical diet in the past made it easier to eat large quantities of food. Not only that, but I was hungrier every few hours because of how easy it was to digest.
So, if you’re like me, this is a great strategy when you’re bulking!
The vertical diet could also be beneficial for those with food sensitivities. It could provide a way for you to build muscle without hurting your gut, and sending you to the bathroom all day.
But I should clarify something…
There does need to be more research done to verify the results of the vertical diet. It’s not something that’s really been studied.
This is mostly based on anecdotal evidence and theory. It did help me, and it could help you too. It’s just not something I’ll claim has much scientific backing.
What Are the Downsides of The Vertical Diet?
There are some downsides to the vertical diet too though. These are some of the downsides to think about before starting the vertical diet:
• Lack of food variety, which could lead to nutrient deficiencies if you aren’t careful. This is where a daily nutrient supplement can be helpful.
• It can be difficult to follow, especially long term. For some, it may be too restrictive.
• It can be costly for some due to higher food costs.
What Foods Can You Eat on the Vertical Diet?
The main question people have with the vertical diet is, “What do you actually eat?”
Well, the two most common foods (and basically the foundation of the vertical diet) are white rice and red meat. Stan Efferding calls these the "macronutrients".
White rice is a great source of carbohydrates and quick energy, all while being easy to digest. Due to being a simpler carb source, it’s also a little easier to eat more of it.
Red meat provides iron, zinc, selenium, and B vitamins. It also has plenty of protein, which you must get if you want to build muscle.
Red meats of choice include grass-fed and grass-finished bison and beef. These sources have healthier fats than their grain-fed and finished counterparts.
They do, however, cost more to buy because of their production costs, but it’s generally better for you.
The rest of the foods Stan has to support the “macronutrients” he calls “micronutrients”. These include:
• Eggs
• Chicken (ideally hormone-free)
• Wild-caught salmon (not farmed)
• Full-fat dairy
• Beef tallow
• Low-gas vegetables, as defined by the FODMAP diet. These include spinach, carrots, celery, bell peppers, and cucumbers.
• Low-FODMAP fruits such as oranges, blueberries, blackberries, and strawberries
In general, these foods build the entire vertical diet. They provide energy in an easy-to-digest way that allows you to eat them in large quantities.
What Can’t You Eat on the Vertical Diet?
There are some foods to avoid with the vertical diet too. In general, you’ll avoid foods that are harder to digest.
These foods include:
• Brown rice
• Vegetable oils
• Legumes, including beans, peas, and lentils
• Onions
• Garlic
• Coffee
• Added sugar and sugar alcohols
• High-FODMAP vegetables. including cabbage, broccoli, cauliflower, brussel sprouts, etc.
When Should You Do the Vertical Diet?
Who is the vertical diet for?
The vertical diet was designed for bodybuilders, but you don’t have to be one to follow it. You could consider doing the vertical diet if you’re looking to build muscle, and have a hard time eating enough.
Easy-to-digest foods can make hitting enough calories a breeze. If your goal is to build muscle, this is something that can be very helpful.
In general, though, the vertical diet is best for healthy people at an already healthy weight. The reason for this is because eating in a calorie surplus can add body fat as well as muscle.
So, if you’re currently overweight, it may be a good idea to get down to a healthier weight before starting the vertical diet.
It’s also best to follow the vertical diet for a specified period of time rather than for the rest of your life.
You can benefit from following the vertical diet in cycles, but if you do it nonstop, you could find yourself with nutrient deficiencies. You could also find yourself gaining unnecessary amounts of body fat if followed long term.
So, to answer the question simply, I’ll put it this way...
The vertical diet is a great strategy to help you gain weight quickly. If you choose to follow it, make sure you take time off at least every couple of months.
That way, you can allow yourself a wider variety of foods. This will give you a broader spectrum of nutrients to avoid deficiencies.
You could also use that time to eat in a calorie deficit to lose any body fat you may have gained.
Who Should Avoid the Vertical Diet?
The vertical diet isn’t for everyone. In general, if you’re not trying to build muscle, it’s probably not the diet for you.
But there are a few people who should avoid the vertical diet:
• People who are susceptible to heart issues
• Those with other health issues that could be affected by high calorie diets
• People who are overweight or obese
• People looking to lose weight
The vertical diet is not a weight loss diet. In fact, it’s quite the opposite. So make sure your situation and goals align with the vertical diet before you follow it.
The Vertical Diet: My Thoughts
Overall, the vertical diet is a useful strategy to help you build muscle. It allows you to eat more calories with less of a chance of getting an upset stomach.
Feeling full all the time, and potentially being bloated and gassy are common when in a bulking phase. The vertical diet was designed as a way to alleviate these struggles.
I will say, though, while it’s useful to know that, it’s not giving you the whole picture.
If you were to take what you learned here and apply it, you’d know what types of foods to eat. That’s a good piece of the puzzle.
Would you know exactly how much to eat, though?
How many calories? How much protein? What types of workouts to do, and how often do you need to train?
There’s a lot that goes into building muscle and getting your body in optimal shape. The answer to those questions isn’t a one-size-fits-all answer.
It’s going to vary depending on which person is asking the question. If you really want to build muscle, it helps to work with experts that know what they’re doing.
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