I was having a discussion last week with a new member around nutrition and the general theme was… it is confusing, keto, paleo, intermittent fasting, plant-based, carnivore, everyone seems to claim their way is best.
The Vertical Diet, created by world-record powerlifter and bodybuilder Stan Efferding, takes a different approach. Instead of complicating nutrition, it simplifies things:
Build your diet around easily digestible, nutrient-rich foods (the “horizontal” foundation).
Then add more of those same foods vertically as your calorie needs go up.
This makes it popular among strength athletes, bodybuilders and functional fitness trainees, but many of its principles also benefit anyone looking for better digestion, energy, and longevity.
Here are 10 key benefits:
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1. Easy Digestion
The Vertical Diet eliminates common gut irritants and emphasises foods that most people digest well, like white rice, red meat, potatoes, and carrots.
Why it matters: Poor digestion means poor nutrient absorption. By reducing bloating, gas, and discomfort, your body can actually use the nutrients you eat.
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2. Nutrient Density
While simple, the food choices are strategically picked: red meat for iron and B vitamins, eggs for choline, salmon for omega-3s, spinach for magnesium, and dairy for calcium.
Why it matters: Micronutrient deficiencies are common even in high-calorie diets. The Vertical Diet ensures you hit your bases.
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3. High-Quality Protein
Animal proteins like beef, eggs, and dairy are complete sources of amino acids.
Why it matters: After 30, muscle mass naturally declines unless you actively maintain it. Protein quality and digestibility directly impact recovery and strength.
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4. Simple & Scalable
The “vertical” part means you keep your foundation foods the same, then scale calories by adding more rice or red meat as needed.
Why it matters: No complex tracking or constantly changing food lists, easy adherence over the long term.
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5. Supports Muscle Growth & Recovery
The balance of carbs and protein makes it ideal for training. Carbs like rice and potatoes fuel glycogen, while protein repairs muscle tissue.
Why it matters: Whether you’re lifting heavy or staying active into your 50s and beyond, recovery is everything.
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6. Stable Energy Levels
Because it reduces high-FODMAP foods and ultra-processed snacks, energy stays stable rather than spiking and crashing.
Why it matters: Stable blood sugar improves focus, mood, and long-term metabolic health.
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7. Hormone & Thyroid Support
Unlike very low-carb diets, the Vertical Diet provides plenty of carbohydrates, which support thyroid function and sex hormone balance.
Why it matters: Hormonal health is a cornerstone of metabolism, muscle retention, and energy as we age.
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8. Gut Health Emphasis
Carrots for fibre, spinach for magnesium, bone broth for collagen, and cranberries for antioxidants are staples in the plan.
Why it matters: These foods support gut motility, microbiome balance, and reduce systemic inflammation.
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9. Sustainable & Adaptable
Although designed for athletes eating 5,000+ calories, the principles can easily be scaled down.
Why it matters: A 50-year-old office worker can use the same framework, just with smaller portions, to support energy and body composition.
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10. Easy to Stick To
Instead of chasing novelty, the Vertical Diet thrives on routine. You eat mostly the same meals each day with minor variation.
Why it matters: Consistency is the number one predictor of dietary success. Fewer decisions mean less chance of falling off track.
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The Vertical Diet is not a magic bullet, it’s a framework. Its biggest strength is simplicity plus nutrient density. By choosing foods your body digests easily and scaling up or down depending on your needs, you eliminate the biggest barrier most people face: decision fatigue and digestive stress.
Whether your goal is building muscle, improving recovery, or simply feeling energised without bloating, the Vertical Diet offers a structure that’s easy to apply and sustain.
There you have it folks, if you’re interested in learning more about the Vertical Diet, you can click here: https://verticaldiet.com
Happy to help, if you’re looking for the last nutrition change you ever need to make!
We are the only gym in Abingdon with over 20 years in nutrition coaching, skilled in sports performance, weight management and photoshoot prep. Our nutrition coaches have a broad range of experience from mums and dads looking to lose the bulge as well as high level professional athletes.
Want help? Just email Ollie@priority6.co.uk