Initially, the vertical diet was intended for athletes, including bodybuilders. Its purpose is to help in intensive muscle mass gain and increase productivity. However, there is a version of the diet adapted to the “average” consumer: it has lower calories and fewer restrictions because to build muscle mass as actively as bodybuilders do, not everyone needs.
Kiev. Ukraine. Ukraine Gate – March 22, 2021 – Lifestyle
Why is the diet so named? Schematically it is depicted as an inverted letter “T”. The horizontal part is a kind of base consisting of nutritious foods rich in vitamins and minerals. Vertical – proteins and easily digestible carbohydrates. The first saturates the body with everything it needs, and the second – gives a lot of energy, which allows you to train effectively.
Ration
Thus, the basis of the “horizontal” part of the diet are foods rich in various nutrients. These are fruits, vegetables, greens, fish, and eggs. The list of “necessary” products, which must include a diet, includes:
fresh fruits and berries (especially citrus, kiwi, and cranberries);
nuts;
vegetables (carrots and bell peppers – one of the most important);
yogurt, cheese, kefir;
spinach;
whole eggs;
meat broth (preferably not only from meat but also from bones with cartilage);
fatty fish (such as salmon).
The “vertical” part consists mainly of meat (in the original diet only red, but the adapted version allows poultry) and carbohydrates – rice, buckwheat, and potatoes (both sweet potatoes and ordinary white). Contrary to popular belief, potatoes are not the enemy of a good figure: they are rich in stable starch, which provides the body with energy for a long time and reduces the risk of overeating.
In addition, as in any diet, there are foods that are recommended to avoid. These include cereals, refined vegetable oils, onions and garlic, all kinds of cabbage (including broccoli), added sugar, coffee, and alcohol.
Who is suitable for a vertical diet
As mentioned above, the vertical diet is originally designed for bodybuilders. Even its adapted version is recommended for people with a high level of physical activity. If you are not a professional athlete but attend training regularly, then the diet is quite suitable for you.
Build a diet of recommended foods, choosing the appropriate calories (calorie deficit if you want to lose weight, and surplus – if you gain weight). This diet will provide you with energy and increase productivity during training.
If sports appear in your life from time to time, a vertical diet can give the exact opposite results. A large number of easily digestible carbohydrates (without proper exercise) can cause weight gain.
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Source: Ukrgate
