The Vertical Diet vs Flexible Dieting for Body Composition
I have been looking into Stan Efferdings Vertical Diet versus a more flexible dieting or IIFYM approach. The Vertical Diet seems very focused on digestion and specific foods like red meat and white rice while flexible dieting allows for more variety.
I am trying to decide which one would be better for my next cutting phase. I have a bit of a sensitive stomach so the focus on digestion in the Vertical Diet is appealing. However I also like the freedom of being able to eat different things as long as they fit my macros.
Have any of you tried both of these approaches? I am in the UK and I am curious if the Vertical Diet is easy to follow with the food options we have here. I want to optimize my body composition and feel as good as possible while losing fat.
Vertical Diet is interesting because of its focus on digestive efficiency, which is something many flexible dieters overlook. However, the strict food list can be a major hurdle for adherence. I think that is where IIFYM really shines, in the sustainability aspect for most people.
AnimalLifter
I have always leaned towards flexible dieting. Being able to fit in foods I enjoy makes it much easier to stick to a calorie deficit. The Vertical Diet feels a bit too rigid for my lifestyle. Anyone else feel that way? 🤔
BigArvin
What are the core foods on the Vertical Diet besides red meat and white rice? I heard there are some specific fruits and vegetables allowed as well, but it seems quite limited. Is it really enough variety for long-term health?
From a coaching perspective, the psychological aspect of dieting cannot be underestimated. Flexible dieting often leads to less psychological distress and fewer binge/restrict cycles compared to highly restrictive diets. This can be crucial for body composition goals.
Do people on the Vertical Diet incorporate refeed days or diet breaks, or is it a strict adherence all the time? Flexible dieting makes it easy to plan those in, but I am not sure how it would work with such a limited food list.
Droz
The Vertical Diet really shines for high-performance athletes who need to consume massive amounts of calories without digestive upset. For the average person looking to simply improve body composition, IIFYM is probably more practical and enjoyable.
My main concern with the Vertical Diet is the potential for micronutrient deficiencies over time due to the limited food choices. Does anyone have experience with this? Do you need to supplement heavily?
jimmywells1988
For women, I think flexible dieting is often a better choice. We tend to have more varied cravings throughout the month, and being able to accommodate those without guilt helps prevent overeating and feeling deprived. It is a more intuitive approach for many.
I actually tried the Vertical Diet for a couple of weeks, and while I felt surprisingly good energy-wise, I just could not handle the lack of variety. My mental health started to suffer from the extreme restriction. It is not for everyone, for sure. 😅
Ultimately, the best diet is the one you can stick to. Whether that is the structured approach of the Vertical Diet or the freedom of flexible dieting, consistency is going to be the biggest driver of results for body composition. Find what works for you and make it a lifestyle. 🙌
I am curious about the long-term health implications of the Vertical Diet. While it might be great for performance in the short term, are there studies on how the very limited fiber intake or lack of diverse micronutrients impacts health years down the line?
Both diets have their merits and their target audiences. It is less about which is inherently "better" and more about individual needs, preferences, and goals. Some thrive on structure, others on flexibility. Knowing yourself is key.
Perhaps a hybrid approach could work? Using Vertical Diet principles for staple meals to ensure good digestion and nutrient timing, but allowing for some IIFYM flexibility for snacks or social meals. Best of both worlds? 🤷♂️