December 2, 2022

Diet Tips To Improve Insulin Resistance

Insulin is a hormone that helps the body absorb glucose and keeps blood sugar levels balanced. Insulin resistance makes it harder for the body’s cells to take in glucose. However, some dietary measures can improve insulin resistance.

Insulin resistance occurs when the cells in the body cannot use insulin effectively. Over time, insulin resistance can cause a range of health problems, including damage to the organs, muscles, limbs, and eyes.

People with insulin resistance may receive a diagnosis of prediabetes, which can progress to type 2 diabetes. A person who has insulin resistance may need routine checkups with a doctor to ensure that they do not develop type 2 diabetes.

Certain diet and lifestyle habits can affect the risks related to insulin resistance. In fact, eating or limiting certain foods can improve insulin sensitivity, reduce insulin resistance, and decrease a person’s risk of developing type 2 diabetes.

This article will explore the dietary and lifestyle changes a person can make to increase their body’s sensitivity to insulin.

Many people do not consume enough magnesium, calcium, fiber, and potassium, all of which are essential for regulating blood sugar levels. Therefore, it is important for people with insulin resistance to include plenty of foods rich in these nutrients in their diet.

Additionally, although people with insulin resistance do not need to eliminate any foods from their diet, it is important to understand how certain foods may affect blood sugar levels.

The following foods may support insulin sensitivity and reduce the risk of developing diabetes in general:

  • non-starchy vegetables such as broccoli, dark leafy greens, tomatoes, and peppers
  • citrus fruits such as lemons, oranges, and limes
  • high fiber foods, including beans, lentils, nuts, and seeds
  • whole grains such as oats, quinoa, and barley
  • protein-rich foods, including lean meats, fish, soy, legumes, and nuts
  • fish with high omega-3 fatty acid content, such as salmon, sardines, and herring
  • foods that contain antioxidants, such as berries
  • water, especially as a substitute for sweetened drinks
  • unsweetened teas
  • unsweetened yogurt

Certain foods are more likely to raise blood sugar. Regularly eating foods that are high in added sugar or carbohydrates can overload the body’s ability to produce enough insulin.

Over time, this can also lead to high amounts of insulin in the blood, which can cause cells to become more resistant to insulin’s effects.

When this happens, the glucose remains in the blood, contributing to the health concerns that accompany consistently raised blood sugar, such as damage to the kidneys (nephropathy) or the limbs (neuropathy).

Limiting the following foods may help moderate blood sugar levels:

  • sweetened beverages, including fruit juices, soda, and fountain drinks
  • alcohol, especially in large quantities
  • highly processed snacks, convenience meals, and boxed foods
  • sugary sweets such as cupcakes, ice cream, and chocolate bars
  • refined grains such as white bread, rice, pasta, and flour-based foods, which are lower in fiber than whole grain versions
  • fried foods
  • foods high in saturated fats, including chocolate, butter, and red meat

Finding a healthy balance

People can still eat foods on this list occasionally without negatively affecting long-term insulin sensitivity. The key is to limit these foods and replace them with more nutritious options when possible.

By sticking to a nutritious, high fiber diet that is low in added sugars, a person can steadily improve their insulin sensitivity.

Regular physical activity can also be helpful. Taking walks regularly or staying active throughout the day can significantly improve blood sugar regulation.

Additionally, some people may be able to reduce their risk of developing type 2 diabetes by losing 5–7% of their body weight.

These changes can also reduce a person’s risk of heart disease and other health conditions.

Share on PinterestThe Mediterranean diet can improve insulin sensitivity. Image credit: Webphotographeer/Getty Images

Following a balanced diet plan that includes foods from a variety of cultures can improve insulin sensitivity.

For example, the Mediterranean diet is a diet plan inspired by a specific culture that involves eating lots of seasonal, plant-based foods, such as fruits and vegetables, and using olive oil as the primary source of fat. People following this diet eat fish, lean meats, legumes, and nuts as main protein sources and enjoy dairy products in moderation.

People following the Mediterranean diet also limit their intake of red meat and may consume red wine in moderation during meals.

In a large 2018 study, researchers found that women who followed the Mediterranean diet had about a 25% reduced risk of cardiovascular health conditions, including factors such as insulin resistance.

However, the Mediterranean diet is just one option for healthy eating. Other diet plans, such as the DASH (Dietary Approaches to Stop Hypertension) diet, may also help improve insulin resistance.

This DASH diet provides daily and weekly nutritional goals and specifies the amounts of certain food groups a person should aim for each day, including fruits, vegetables, whole grains, low fat dairy, fats and oils, and meat, fish, or poultry.

These diets can work well when a person combines them with other healthy lifestyle practices, such as stress management, adequate sleep of 7–9 hours per night, and regular physical activity.

One way to manage blood sugar levels and reduce insulin resistance is to eat foods with a low glycemic index (GI) and glycemic load (GL).

The GI lists carbohydrate-containing foods according to how quickly they increase the glucose levels in a person’s blood. GL accounts for both the GI of a food and the serving size.

Carbohydrate foods with a high GI and GL can cause blood sugar spikes and put more demand on the body to produce insulin. Conversely, the digestive system processes foods with a low GI and GL slowly, which reduces blood sugar spikes.

Eating foods with a low GI and GL is an excellent way to maintain balanced blood sugar levels and preserve insulin sensitivity. This category includes many fruits and vegetables, whole grains, and legumes.

The body needs glucose for energy. However, many cells cannot absorb glucose without assistance.

The pancreas releases insulin into the bloodstream. The insulin then helps the glucose travel to the body’s cells, which use it for energy.

Insulin allows cells to absorb glucose, making sure that blood sugar levels remain at a safe level and that the cells in muscle, fat, liver, and other areas can get energy

When a person has insulin resistance, their cells are less sensitive to insulin. This means the pancreas has to produce more insulin to keep blood sugar levels stable.

If the pancreas cannot keep up with the increased demand for insulin, blood sugar levels rise. If the cells cannot use all the excess glucose in the blood, a person will have high blood sugar levels. Over time, this could lead to type 2 diabetes and various other health concerns.

Genetic factors may increase the risk of insulin resistance. However, lifestyle factors also make a difference.

Certain daily habits can decrease insulin resistance and the risk of diabetes.

Diet

Diet affects insulin resistance in at least two major ways.

First, consuming too many calories can trigger weight gain. According to one study in middle-aged adults, weight gain increases the risk of insulin resistance. However, regular physical activity can counteract these effects.

Second, various types of foods may have different effects on insulin resistance and blood sugar levels.

A person should follow a balanced diet and prioritize foods high in fiber, protein, and heart-healthy fats. A doctor or dietitian may provide advice on which foods to eat to maintain steady blood sugar levels.

Body weight

Though a person can develop insulin resistance at any weight, having overweight or obesity may increase the chances of insulin resistance.

People with excess fat around their waist and abdomen, in particular, are at a higher risk of developing insulin resistance. Though the mechanism is not entirely clear, some researchers believe that fat cells secrete hormones and other substances that may interfere with insulin’s effectiveness.

Excess fat around the waist might also relate to chronic inflammation. This can trigger a wide range of health problems, including insulin resistance.

However, body weight is just one factor that may contribute to insulin resistance. Having overweight or obesity does not mean that a person will develop insulin resistance.

A person can work with a doctor or dietitian for personalized guidance on whether diet and lifestyle changes may be beneficial.

Sedentary lifestyle

Not getting enough exercise can affect the way insulin regulates blood sugar levels. According to the American Diabetes Association, physical activity plays a vital role in keeping blood sugar levels steady.

Aim for around 30 minutes of exercise per day, at least 5 days per week. A person can also add more activity to their daily routine by taking the elevator instead of the stairs, going for a walk during their lunch break, or using a standing desk.

Other risk factors Share on PinterestSleep problems might increase insulin resistance. Image credit: Kleber Cordeiro/Shutterstock

Other lifestyle factors that can affect insulin resistance include:

  • Smoking: This can impair insulin sensitivity and insulin production.
  • Sleep issues: Losing just 1–3 hours of sleep per night can increase insulin resistance.
  • Age: People aged 45 or older might have a higher risk of insulin resistance.
  • Use of steroids: Taking this type of drug can increase insulin resistance by 60–80%, depending on dose.
  • Underlying health conditions: High blood pressure, previous episodes of stroke or heart disease, and polycystic ovary syndrome can all increase a person’s risk of developing insulin resistance.
  • Hormonal disorders: Disorders that affect hormone production, such as Cushing’s syndrome and acromegaly, can disrupt insulin sensitivity.
  • Race: People of African American, Hispanic, Native Alaskan, American Indian, Native Hawaiian, and Pacific Islander descent have a higher risk of insulin resistance.

Insulin resistance means that the body’s cells become less effective at absorbing glucose from the blood. It is common in prediabetes, a condition that can progress to type 2 diabetes.

Diet plays an essential role in preventing insulin resistance. Following a balanced diet and increasing physical activity can reduce a person’s risk. Adding more foods that are high in fiber, protein, and heart-healthy fats to the diet can be beneficial.

Managing underlying health conditions, getting plenty of sleep, and managing stress levels can also help promote overall health and improve insulin resistance.

 

What Is The Cyclical Ketogenic Diet? Everything You Need To Know

Though often considered inflexible, the ketogenic diet has many different variations.

The standard keto diet is by far the most popular form, but there are several other ways to follow this low-carb, high-fat regime — including the cyclical ketogenic diet.

The cyclical keto diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake.

This article explains the benefits, downsides and basic steps of the cyclical ketogenic diet.

The ketogenic diet is a high-fat, very low-carb diet.

When following a ketogenic diet, you normally restrict carbs to under 50 grams per day (1, 2).

When carb intake is drastically reduced, your body must burn fat for energy instead of glucose, or blood sugar, in a process known as ketosis.

While in ketosis, your body uses ketones — byproducts of fat breakdown produced by your liver — as an alternate energy source (3).

Though the cyclical ketogenic diet is a variation of the standard ketogenic diet, there are major differences between the two.

Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption.

These higher-carb days are often referred to as “refeeding days,” as they’re meant to replenish your body’s depleted glucose reserves.

If you undertake a cyclical ketogenic diet, you switch out of ketosis during refeeding days in order to reap the benefits of carb consumption for a temporary period.

The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance.

Though research to support this claim is lacking, some people speculate that the cyclical diet is superior to the standard version for boosting strength and muscle.

Is it the same as carb cycling?

The cyclical ketogenic diet is often compared to carb cycling — but it’s not the same thing.

Carb cycling involves cutting carbs on certain days of the week while upping your intake on others. Typically, each week is divided between 4–6 days of lower carb intake and 1–3 days of higher intake.

While the method is the same, carb cycling doesn’t reduce overall carb intake drastically enough to reach ketosis.

Carb cycling is often used to promote weight loss, boost athletic performance and encourage muscle growth (4, 5, 6).

Summary

The cyclical keto diet involves modifying the standard keto diet with days of higher carb intake to bring your body in and out of ketosis.

There is no standard set of rules for a cyclical ketogenic diet.

However, anyone wanting to start it should follow a standard ketogenic diet 5–6 days per week, adding 1–2 days of higher carb intake.

Stick to a standard keto diet 5–6 days per week

During standard ketogenic days, it’s important to consume 20-50 grams of carbs per day.

During this phase of the cyclical keto diet, healthy fats should deliver approximately 65-90% of your total calorie intake.

Healthy fat options include:

  • Eggs
  • Avocado
  • Full-fat dairy products
  • Low-carb nuts and seeds
  • Nut butters
  • Fatty meats
  • MCT oil

Proteins should make up around 10–30% of your total calories, while carb intake is typically restricted to under 5% (7).

Be sure to follow the standard keto diet 5–6 days per week.

Increase carb consumption 1–2 days per week

The second phase of the cyclical keto diet involves choosing 1–2 days per week to “refeed” your glycogen stores.

During refeeding days, you should consume more carbs in order to break ketosis.

On refeeding days:

  • Carbs should comprise 60–70% of your total calories.
  • Protein should account for 15–20% of your total calories.
  • Fats should deliver just 5–10% of your total calories.

Though the goal of the refeeding phase is to increase the number of carbs, carb quality also matters.

Instead of relying on unhealthy sources like white bread and baked goods, you should get the majority of your carbs from healthy sources.

Some examples of nutritious, complex carbs include:

  • Sweet potatoes
  • Butternut squash
  • Brown rice
  • Oats
  • Quinoa
  • Whole-wheat or brown-rice pasta
  • Beans and lentils

These carbs are high in vitamins, minerals and fiber, which fuel your body and keep blood sugar levels stabilized.

Avoid foods and beverages high in sugar — like candy, juice, soda and cake — as they’re devoid of nutrients and lead to blood sugar irregularity, which can cause increased hunger and irritability (8, 9).

Returning to ketosis quickly

After high-carb, refeeding days, you should consider intermittent fasting to return to ketosis more rapidly.

The most common intermittent fasting method involves fasting for 16 hours of the day.

High-intensity workouts on the days following refeeding are also advised in order to achieve ketosis while optimizing muscle growth.

Summary

In the cyclical keto diet, you follow a standard ketogenic diet most days of the week, then “refeed” with carbohydrate-rich foods a few days per week.

Research on the cyclical ketogenic diet is very limited. Still, it may provide advantages.

May aid muscle gain

Muscle-building — or anabolic — hormones like insulin are suppressed when following very low-carb diets like the keto diet (10, 11).

Insulin regulates muscle growth by allowing amino acids and glucose into your muscle cells, increasing protein synthesis and decreasing protein breakdown in muscle tissue (12).

Using the cyclical keto diet to strategically raise insulin levels on specific days could allow you to use the anabolic effects of insulin to promote muscle growth.

Keep in mind that there is not enough research on this diet to prove this method’s effectiveness.

May boost performance in athletes

Refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets.

One study in 29 elite race-walkers found that the athletes benefited from periodic high-carb intake — though it did not specifically test the cyclical keto diet.

The study revealed that the walkers who received periodic high-carb feedings prior to training sessions experienced significant improvements in performance compared to those following a standard keto diet (13).

The researchers concluded that athletes who periodically consumed a lot of carbs saw an improvement in performance, while those following a strict keto diet did not.

Decreases keto-related side effects

The ketogenic diet is associated with unpleasant side effects collectively known as the keto flu.

Symptoms of the keto flu include nausea, fatigue, headaches, constipation, weakness, difficulty sleeping and irritability (14).

These symptoms emerge when your body struggles to adapt to using ketones as a primary fuel source.

Cycling in carbohydrates 1–2 days per week can decrease these symptoms.

Adds more fiber to your diet

Constipation is a common complaint among those first transitioning to a keto diet.

This is because some people struggle to obtain enough fiber when eating a high-fat, very low-carb diet.

Though it’s possible to consume enough fiber on a standard keto diet, transitioning to a cyclical ketogenic diet can make it much easier.

During refeeding days, high-fiber carbs, such as oats, sweet potatoes, beans and quinoa, are allowed.

Makes the keto diet easier to stick to

The keto diet is linked to various health benefits, such as weight loss, blood sugar control and a reduced risk of heart disease. Yet, it can be difficult to follow long term (15).

Because you must drastically reduce your carb intake to reach ketosis, many healthy — yet high-carb — foods are off limits.

Using the cyclical keto diet, you can eat carb-rich foods on refeeding days, which may make the diet more sustainable in the long run.

However, because there is currently little research on the cyclical keto diet, its long-term benefits are unknown.

Summary

Following a cyclical keto diet may decrease keto flu symptoms, make the standard keto diet more achievable, boost athletic performance, increase fiber intake and promote muscle growth.

Because research on the cyclical keto diet is limited, its side effects are largely unknown.

Until studies on the diet are completed, it’s impossible to determine its full effects.

Keep in mind that many people may eat too many calories on refeeding days, counteracting the weight loss benefits of the standard keto diet.

Also, it should be noted that transitioning from a standard to a cyclical keto diet may result in temporary weight gain — primarily due to excess water that is retained when consuming high-carb foods.

In fact, your body stores each gram of carbs in muscle with at least 3 grams of water (16).

For those looking to boost muscle mass or improve athletic performance, it’s unknown whether the cyclical keto diet is more effective than the standard one.

As research supports the standard keto diet for muscle growth and exercise performance in athletes, transitioning to a cyclical keto diet solely for those benefits may not be necessary (17, 18).

Summary

Though little is known about the potential side effects of the cyclical keto diet, it may be easy to consume too many calories on refeeding days.

A cyclical ketogenic diet involves adhering to a standard keto diet 5–6 days per week, followed by 1–2 days of higher carb intake.

While this method is claimed to reduce keto flu symptoms, boost athletic performance and promote muscle growth, research on its effectiveness and possible drawbacks is lacking.

No matter which type of keto diet you choose, it’s always important to choose healthy, nutrient-dense foods in order to reach your goals.

 

Vertical Diet: Full Breakdown

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If you’re looking for an effective way to lose weight and improve your health, you may want to consider the vertical diet. This unique approach to eating has been gaining popularity in recent years, and for good reason – it works!

In this article, we will discuss the basics of the vertical diet and provide a full breakdown of how it works. We’ll also cover some of the benefits associated with this approach to eating and offer some tips for getting started. So if you’re ready to start seeing results, keep reading.

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The vertical diet was created by professional bodybuilder and powerlifter Stan Efferding to enhance athletic abilities and shape the physique. It has been traditionally used by high-level athletes but is now becoming more popular among average gym attendees.

Although little research supports its founder’s claims, many athletes and bodybuilders thrive on a more balanced diet. Additionally, certain groups of people should avoid the vertical diet altogether.

Why is it called the Vertical Diet?

To help you better understand what the vertical diet you must first understand what the opposite is, a horizontal diet.

The horizontal diet lets you consume a bunch of various foods from different food groups, such as fruits, vegetables, grains, legumes, and protein. With this diet plan, you are “eating the rainbow” and getting several nutrients that one food group generally doesn’t have.

The vertical diet is a more efficient way of eating. You consume large amounts of only a few easily digestible foods, instead of combining many different types of food. This makes meal planning simpler and helps you meet your energy needs and absorb nutrients more effectively.

Though the vertical diet has helped some people, such as those with stomach problems, there is no evidence that it helps anyone else.

The vertical diet is so named because it focuses on consuming foods that are vertically arranged, or stacked from the ground to the top of a stalk. This type of diet emphasizes eating foods that are closer to their natural state, which can provide many health benefits.

Some proponents of the vertical diet argue that this approach is more in line with our evolutionary history, as hunter-gatherer societies ate foods in this way. In addition, the vertical diet encourages consuming more fruits and vegetables, which are an important source of vitamins, minerals, and other key nutrients.

How do You Follow the Vertical Diet?

To follow the vertical diet, you simply need to focus on consuming foods that are arranged vertically, such as fruits and vegetables. You might start your day by eating a bowl of oatmeal or smoothie made with leafy greens and berries, followed by a large salad for lunch and roasted vegetables for dinner.

Along with emphasizing whole, unprocessed foods, the vertical diet also encourages mindful eating and avoiding distractions during meals. This can help you better focus on your food and appreciate its flavor and texture, while also allowing you to naturally eat smaller portions without feeling overly full or deprived.

There are several types of food you cannot eat when following the vertical diet. This way of eating entails multiple limitations and also some rules from the low-FODMAP diet. (To give a little more context, FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are all different types of carbohydrates that your body has difficulty absorbing.)

If you want to lose weight, the vertical diet isn’t an effective method because it focuses on calorie-counting to ensure you are eating in a caloric surplus to facilitate muscle gain.

Now, let’s chat more about the vertical diet a little more in depth.

How to Follow the Vertical Diet

This diet is designed for people who want to achieve their fitness goals by gaining muscle mass. The main tenets of the diet are eating lots of calories and tracking your progress easily so that you can make necessary modifications along the way.

The vertical diet is likely most useful for athletes and bodybuilders who are monitoring their food intake carefully. For someone young and healthy seeking to gain mass, the nutrient-rich side foods would help offset any negative impact from consuming large quantities of beef and rice.

Learning how to track and modify your intake lets you reap the benefits of consuming a wider variety of foods without as many restrictions. This option is often more enjoyable and cost-effective.

Which type of people out there should avoid the vertical diet?

The vertical diet is not recommended for the following people:

  • Anyone with a history of disordered eating or food obsession
  • Those who are simply looking for a quick fix or quick weight loss solution
  • People with existing medical conditions, such as diabetes or heart disease
  • Pregnant women or anyone who is breastfeeding
  • Children and adolescents under the age of 18 years old

Overall, the vertical diet is not a good fit for most people. If you are seeking to improve your health and well-being, there are other dietary approaches that may be more appropriate for your needs. However, if you are an athlete or bodybuilder looking to gain mass as quickly as possible, the vertical diet may be worth trying in combination with a structured fitness and training plan.

As this diet’s focus is on red meat, it wouldn’t be ideal for those with colon cancer in their family history. Ingesting high levels of red meat have been linked to higher rates of colon cancer. Also, white rice has a fast-acting glycemic index; thus, blood sugar levels would rise quickly after eating it. Therefore, this diet isn’t recommended for people who have blood sugar level concerns such as diabetes.

What foods can I eat on the vertical diet?

The vertical diet focuses on eating lots of protein-rich foods, including:

  • Red meat such as beef, pork, and lamb
  • Poultry such as chicken and turkey
  • Fish and seafood
  • Eggs
  • Dairy products like milk, cheese, and yogurt
  • Nuts, seeds, and nut butters

The diet also emphasizes eating a variety of fruits and vegetables, as well as healthy fats from sources like olive oil, avocados, and coconut milk. Complex carbohydrates such as brown rice, whole grains, and quinoa are allowed in small amounts. Some people choose to follow the vertical diet in addition to other dietary restrictions or guidelines, such as keto or the paleo diet.

What foods should I avoid on the vertical diet?

In order to gain the maximum amount of muscle mass, you will need to avoid certain foods while following this diet. These include:

  • Processed meats and convenience foods
  • Refined grains like white bread and pasta
  • Sugary snacks and desserts
  • Alcoholic beverages
  • Diet or low-calorie sodas

Overall, it is important to focus on eating a balanced and nutrient-rich diet while following the vertical diet. This will help ensure that your body receives all of the vitamins and minerals it needs for optimal health and muscle gain. And remember, this diet should be used in conjunction with regular exercise and strength training to see the best results!

What are the benefits of the vertical diet?

There are a number of potential benefits to following the vertical diet. These include:

Increased muscle mass and strength.

Vertical diet followers often report increased muscle mass and strength as one of the key benefits of the diet. This may be due to the high levels of protein and other nutrients found in the foods emphasized on this diet. In order to see the best results, it is important to follow the vertical diet in conjunction with a structured fitness and training plan.

Better overall health and wellness.

By focusing on high-quality, nutrient-rich foods and limiting processed and refined foods, the vertical diet can help improve your overall health and wellness. This includes reducing your risk of chronic diseases like heart disease and diabetes, as well as improving energy levels, mood, and overall quality of life.

Better sleep quality.

In addition to improving your physical health, following the vertical diet can also improve the quality of your sleep. Foods that are rich in magnesium such as leafy greens, nuts, and seeds can help relax your muscles and reduce symptoms of insomnia or other sleep disorders.

Potential reduction in risk of chronic diseases such as heart disease or diabetes.

Studies have shown that a diet rich in red meat, processed meats, and refined grains can increase the risk of chronic diseases such as heart disease and diabetes. By following the vertical diet, you can help reduce your overall risk of these diseases and improve your health over time.

Improved metabolic function and energy levels.

The foods emphasized on the vertical diet are rich in protein, fiber, and healthy fats. These nutrients can help improve your metabolic function and boost energy levels, helping you feel more energized throughout the day.

Enhanced athletic performance and recovery time.

Since the vertical diet focuses on lean protein and other essential nutrients, followers often report improved athletic performance and faster recovery time after intense workouts or sports competitions. For athletes looking to gain an edge in their training, the vertical diet can help give you that extra boost of energy and nutrition you need to succeed.

The Downsides to the Vertical Diet

There are some downsides to the vertical diet, these include:

It’s restrictive.

The vertical diet is fairly restrictive, focusing primarily on animal-based proteins, vegetables, and healthy fats. This can make it difficult to follow for those who have certain food sensitivities or dietary restrictions such as vegetarianism or veganism.

It can be hard to stick with.

Because the vertical diet is so restrictive and focused on limiting processed and refined foods, it may be difficult to stick with for some people. This can make it challenging to maintain over the long term without a lot of willpower.

It may not be nutritionally complete.

Since the vertical diet emphasizes certain food groups over others, it can be difficult to get all of the vitamins and minerals you need to stay healthy. It is important to speak with a qualified dietitian or healthcare professional before starting the vertical diet in order to make sure that it will meet your unique nutritional needs.

Can you lose weight on the Vertical Diet?

While there is no one “magic” diet that will guarantee weight loss for everyone, many people do find success with the Vertical Diet. This diet emphasizes nutrient-rich foods and mindful eating habits, which can help you feel more satisfied and in control of your food choices throughout the day. Plus, by focusing on balanced protein intake and limiting processed and refined foods, you may see improved metabolic function and energy levels that can help support weight loss efforts.

That said, the Vertical Diet is not necessarily designed as a weight loss diet specifically. If you are looking for a more structured weight loss program or are interested in losing weight quickly, it may be best to consult with your healthcare provider or a dietitian to determine the best approach for your specific needs. With the right guidance and support, however, the Vertical Diet may be a great way to start making healthy changes in your life that can lead to long-term healthier eating habits.

If you are interested in trying the vertical diet, there are many online resources available that can help you get started. You may also want to consult with a healthcare professional, such as a nutritionist or dietitian, to get personalized advice on how to make healthy changes that work for your lifestyle and preferences.

Whether you are looking for an alternative approach to traditional dieting or simply want to try something new, the vertical diet could be a great option for you. With its focus on real, nutrient-rich foods and mindful eating habits, this diet can help you feel energized, healthy, and satisfied with your food choices.

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