The Limitations of the Vertical Diet
When following the vertical diet, it is recommended to steer clear of foods that may pose a challenge for the body’s digestion process. A general rule to follow is to avoid foods that cause bloating and gas. This includes onion, garlic, broccoli, and cauliflower. In addition, it is advised to limit the consumption of brown rice and legumes. These foods contain lectins, which can potentially hinder the body’s ability to absorb essential nutrients effectively. Some individuals opt for oats as an alternative to rice, but it is crucial to cook them thoroughly to ensure optimal digestion and absorption.
Getting Started with the Vertical Diet
Before embarking on the vertical diet, it is crucial to determine your daily calorie needs. If your goal is to gain lean muscle mass, you will need to consume more calories than what your body requires. The surplus calories play a vital role in fueling your workouts and aiding muscle growth. As you start to feel hungry between meals, an indication of increasing lean muscle, it is important to adjust your calorie intake accordingly. This can be achieved by incorporating additional servings of red meat and white rice into your diet. By doing so, you provide your body’s tissues with the necessary nutrients to support muscle development. Repeat these adjustments in calorie intake until you reach your desired weight.