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The Vertical 
Diet Breakdown:
(Popularized by Stan Efferding and The Mountain)
(A Thread)
Overview: The focus is whole foods that are high in nutrients that helps gut health and optimizes performance.
Diet Breakdown:(Popularized by Stan Efferding and The Mountain)
(A Thread)
Overview: The focus is whole foods that are high in nutrients that helps gut health and optimizes performance.
A “horizontal” diet focuses on a wide variety of foods.
The Vertical diet focuses on limited variety so the body gets good at digesting these types of foods. Since you are digesting better, you absorb nutrients better.
The Vertical diet focuses on limited variety so the body gets good at digesting these types of foods. Since you are digesting better, you absorb nutrients better.
The 
is that the foods are high quality and nutrient dense.
Efferding claims since you are digesting and absorbing better that these things improve:
-Muscle growth
-recovery
-gut health
-metabolism
is that the foods are high quality and nutrient dense.Efferding claims since you are digesting and absorbing better that these things improve:
-Muscle growth
-recovery
-gut health
-metabolism
What’s in the vertical diet?
The majority of your calories from red meat and white rice.
Red meat for: quality of protien, high in iron, vitamins and zinc.
White rice for your main source of carbs. You can consume a lot and it’s highly digestible, limited gas build up.
The majority of your calories from red meat and white rice.
Red meat for: quality of protien, high in iron, vitamins and zinc.
White rice for your main source of carbs. You can consume a lot and it’s highly digestible, limited gas build up.
The horizontal portion of the diet is the foods you eat to get enough micronutrients.
These foods are nutrient dense in specific ways and you only eat a limited amount.
-Some fruits
-some dairy
-some veggies
Only types of foods that are easy on your stomach.
These foods are nutrient dense in specific ways and you only eat a limited amount.
-Some fruits
-some dairy
-some veggies
Only types of foods that are easy on your stomach.
Foods that are allowed:
-Red meat
-white rice
-easily digested veggies (carrots, celery, zucchini etc)
-fruits (oranges, blueberry, cranberry’s)
-potato’s
-oils and fats (olive, butter, avocado)
-fatty fish
-Eggs
-Poultry
-Salts
-Red meat
-white rice
-easily digested veggies (carrots, celery, zucchini etc)
-fruits (oranges, blueberry, cranberry’s)
-potato’s
-oils and fats (olive, butter, avocado)
-fatty fish
-Eggs
-Poultry
-Salts
Foods that aren’t allowed:
-grains
-processed vegetable oils
-oats
-sugar and sugar alcohol
-Legumes
-brown rice
-garlic and onions
-cruciferous veggies (broccoli, cauliflower, etc)
-Coffee (I ignore this
)
-grains
-processed vegetable oils
-oats
-sugar and sugar alcohol
-Legumes
-brown rice
-garlic and onions
-cruciferous veggies (broccoli, cauliflower, etc)
-Coffee (I ignore this
)
Why this works for anyone:
- Helps to fuel physical performance
- Less Bloating (limited farting
)
- easier way to eat a ton of good quality foods
- foods are easily measured and adjusted for quantity
- insures micros are taken care of so no need for supplements
- Helps to fuel physical performance
- Less Bloating (limited farting
)- easier way to eat a ton of good quality foods
- foods are easily measured and adjusted for quantity
- insures micros are taken care of so no need for supplements
I highly suggest this diet if struggle with food not settling, are trying to build muscle, and don’t know where to start.
The ebook can be had here
(I am not an affiliate I just really like this diet for a large majority of the population) https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes
The ebook can be had here
(I am not an affiliate I just really like this diet for a large majority of the population) https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes
