Vertical Diet And Keto: Which Diet Wins?

The Vertical Diet and the Ketogenic Diet are two approaches to weight loss that have gained popularity in recent years. The Vertical Diet, created by powerlifter and bodybuilder Stan Efferding, focuses on consuming nutrient-rich, easily digestible foods like red meat and white rice, while avoiding foods that may cause digestive issues, such as high-FODMAP vegetables. The Ketogenic Diet, on the other hand, is a high-fat, moderate-protein, and low-carbohydrate diet that aims to force the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. Both diets claim to aid weight loss, improve athletic performance, and enhance overall health, but do they live up to the hype? This article will explore the pros and cons of each diet and discuss which one may be more effective for weight loss.

The Vertical Diet's limited food variety

The Vertical Diet is a highly restrictive diet that focuses on a limited number of nutrient-dense foods. It is based on the idea that reducing the variety of foods consumed will make the body more efficient at digesting and absorbing nutrients, thereby enhancing muscle growth and improving recovery.

The diet is divided into two parts: the "Horizontal Food Foundation" and the "Vertical Food Construction". The former acts as a base and includes micronutrient-rich foods such as red meat, fatty fish, chicken stock, low-FODMAP vegetables and fruits, dairy, eggs, and salt. These foods are meant to be consumed in small quantities and are not intended to contribute significantly to overall calorie intake.

The "Vertical Food Construction" makes up the bulk of the diet and consists of red meat and white rice. White rice is chosen as the primary carbohydrate source due to its ease of digestion, especially in large quantities, which is important for athletes with high-calorie needs. Red meat is preferred for its nutrient density and high concentration of iron, B vitamins, zinc, and cholesterol, which are claimed to be important for muscle growth and testosterone production.

The Vertical Diet is extremely restrictive and limits the variety of foods consumed. This restriction could lead to nutrient deficiencies and an increased risk for chronic diseases in the long run. Many of the restricted foods, such as whole grains and a variety of vegetables, are rich sources of fiber and offer numerous health benefits, including promoting regularity, satiety, and stable blood sugar levels.

The diet's emphasis on red meat and limitation of plant-based foods may also impact gut health. Research has shown that a high-protein, low-fiber, and simple carb diet may adversely affect the microbial makeup of the gut, which could, in turn, impact athletic performance. Additionally, a diet high in red meat consumption has been linked to an increased risk of heart disease, with some studies suggesting that this may be due to the production of TMAO (trimethylamine N-oxide) when red meat is metabolized by gut bacteria.

Keto's higher protein intake

Ketos Higher Protein Intake

Keto is a low-carb, high-fat diet that puts the body in a metabolic state called ketosis, where fat is burned for energy instead of glucose. While controlling carb intake is essential on keto, monitoring protein intake is also crucial.

Protein is a building block of life and a necessary component of any diet. It is made up of several smaller units called amino acids, nine of which are essential, meaning the body cannot produce them, so they must be consumed in food. These essential amino acids are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.

Protein has various functions in the body, including:

• Muscle repair and growth: Dietary protein provides amino acids needed for muscle protein synthesis, helping prevent muscle loss and promoting muscle growth when combined with resistance training.
• Maintaining healthy skin, hair, nails, bones, and internal organs: Protein is a major component of these structures, and new amino acids are required over time to replace old and damaged proteins.
• Creation of hormones and enzymes: Many important hormones and enzymes, such as insulin and growth hormone, are proteins.
• Weight control: Protein can reduce appetite, prevent overeating, and increase calorie burning compared to fat or carbs.
• Improving liver health: Increasing protein intake while lowering carbs has been shown to lower liver fat and blood glucose levels.

The recommended protein intake on keto varies among experts. Some recommend a higher intake, such as Dr. Ted Naiman's suggestion of 1 gram of protein per pound of lean mass. Others suggest more moderate amounts, such as Drs. Steve Phinney and Jeff Volek's recommendation of 1.5-1.75 grams of protein per kg of reference weight.

It is a common misconception that too much protein can kick you out of ketosis. However, this has been disproven. Gluconeogenesis (GNG) is the process by which the body creates glucose from non-carb sources, including protein. While GNG is essential for survival and makes ketosis possible, it is a stable process that is not easily increased by extra protein intake. Eating high-fat and high-protein meals will not affect your ketone levels, and you can stay in ketosis.

The ideal protein intake on keto depends on individual factors such as activity level, weight loss goals, and overall health. As a general guideline, aim for 1.2 to 2.0 grams of protein per kg of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide health benefits.

For those looking to maintain muscle mass while losing weight, a higher protein intake may be beneficial. Research suggests that diets with 18%-25% protein can result in greater muscle maintenance compared to lower protein diets. Additionally, a protein intake of 1.2 g/kg of body weight has been shown to prevent muscle loss when combined with calorie restriction and resistance training.

Older adults aiming to maintain muscle mass and physical function may also benefit from a higher protein intake, with recommendations suggesting over 20% of calories from protein.

It is important to note that while protein is crucial, getting enough healthy fats is also essential on keto. Once you have calculated your protein intake, fill the rest of your calorie needs with healthy fat sources.

The Vertical Diet's high red meat consumption

The Vertical Diet, created by bodybuilder and powerlifter Stan Efferding, is a diet with a caloric surplus to help people gain muscle mass and improve physical performance. It is designed for athletes engaged in high-intensity activities to consume a large number of calories to gain weight, increase muscle mass and maximise workouts. The diet focuses on eating nutrient-dense foods that are easily digestible and won't irritate the digestive system.

The Vertical Diet encourages the consumption of red meat, preferably grass-fed bison and beef, due to its high nutrient density. Red meat is a good source of iron, zinc, selenium and B vitamins, as well as its potential for building muscle. However, there are concerns about the effects of high red meat consumption on overall health. The American Heart Association, for example, warns that eating too much red meat can negatively impact cholesterol levels and heart health.

Research published in Arteriosclerosis, Thrombosis and Vascular Biology found that individuals who consumed at least 1.1 more servings of red meat and processed meat daily over 12 to 26 years had a 22% higher risk of developing heart disease than those who did not. This is because red meat contains high amounts of the amino acid derivative L-carnitine, which produces a byproduct called TMAO when metabolised by gut bacteria. TMAO, or trimethylamine N-oxide, has been linked to an increased risk of heart disease, diabetes and kidney disease.

The Vertical Diet is also generally low in fibre, which is crucial for maintaining cholesterol levels, heart health and regular bowel movements. It may also lead to nutrient deficiencies if not carefully planned.

In conclusion, while the Vertical Diet may offer benefits for athletes and bodybuilders in terms of weight gain and muscle mass, its high red meat consumption may pose potential health risks, particularly for heart health. It is important for individuals to carefully consider their dietary choices and consult with a healthcare professional or dietitian to ensure their nutritional needs are met without compromising their overall health.

Keto's decreased insulin resistance

Ketogenic diets have been shown to improve insulin sensitivity and reduce insulin resistance. This is due to the diet's ability to lower blood glucose and insulin levels, which in turn, improves the body's ability to regulate blood sugar.

The ketogenic diet is a low-carbohydrate, high-fat diet that causes the body to burn fat instead of carbohydrates, a process known as ketosis. This diet has been found to be effective in suppressing seizure activity in children with epilepsy and is often used for weight loss and to control symptoms of type 2 diabetes.

Research has shown that ketogenic diets can lead to decreased insulin resistance and improved glucose tolerance. One study found that rats maintained on a ketogenic diet had decreased sensitivity to peripheral insulin and impaired glucose tolerance. However, these effects were rapidly reversed upon cessation of the diet.

Another study found that ketogenic diets may increase insulin sensitivity by reducing intestinal absorption of monosaccharides, leading to lower postprandial glycemia and insulin requirements. Additionally, the restriction of dietary carbohydrates decreases blood glucose and insulin levels, which can improve insulin sensitivity.

Furthermore, ketogenic diets have been found to improve mitochondrial efficiency and reduce oxidative stress, which are both associated with improved insulin sensitivity. The diet's ability to reduce visceral fat and improve skeletal muscle insulin sensitivity may also contribute to decreased insulin resistance.

Overall, the ketogenic diet has been shown to have beneficial effects on insulin sensitivity and insulin resistance, making it a potential tool in the management of type 2 diabetes.

The Vertical Diet's incompatibility with vegetarians and vegans

The Vertical Diet, created by powerlifter and bodybuilder Stan Efferding, is incompatible with vegetarian and vegan diets. The diet focuses on eating red meat and white rice, with Efferding claiming that red meat is superior to poultry and fish due to its nutrient density and concentration of iron, B vitamins, zinc, and cholesterol. While the diet does include some plant-based foods, such as fruits, vegetables, legumes, and oats, these are only recommended in small quantities and are meant to supplement the large amounts of red meat and white rice that make up the bulk of the diet.

Vegetarians and vegans who do not consume meat or animal products would find it impossible to follow the Vertical Diet as it is traditionally outlined. Red meat is a central component of the diet, and there are no alternatives suggested for those who do not eat meat. Additionally, the diet restricts the consumption of many plant-based foods that are staples of vegetarian and vegan diets, such as legumes, whole grains, and some vegetables. These restrictions further limit the options for vegetarians and vegans.

While it may be possible for vegetarians and vegans to adapt the Vertical Diet to fit their dietary needs, it would require significant modifications and would likely depart from the core principles of the diet. For example, vegetarians and vegans would need to find alternative sources of protein and other nutrients that are typically obtained from red meat. This could include incorporating more plant-based proteins, such as tofu, tempeh, or seitan, and ensuring adequate intake of nutrients like iron, zinc, and B vitamins from plant sources. However, these adaptations would move away from the core principle of the Vertical Diet, which emphasizes the consumption of red meat and restricts many plant-based foods.

In conclusion, the Vertical Diet, as it is traditionally outlined, is incompatible with vegetarian and vegan diets due to its heavy emphasis on red meat and restriction of many plant-based foods. While adaptations could be made to make the diet more inclusive, these would depart from the core principles of the Vertical Diet and may not provide the same benefits that are claimed by its creators.

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