Complete Guide to the Vertical Diet A Beginners Guide & 7-Day Meal Plan for Weight Loss

In her new book, Complete Guide to the Vertical Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss, Dr. Emma

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Complete Guide to the Vertical Diet A Beginners Guide & 7-Day Meal Plan for Weight Loss

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  • Vertical Diet A Beginners Guide & 7-Day Meal Plan for Weight Loss

Table of contents :
Title Page
Copyright Page
Complete Guide to the Vertical Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss.
Importance of Eating a Balanced Diet.
What is a Balanced Diet?
Vegetables, Fruits & Plants.
Processed Foods as Part of a Balanced Diet.
Balancing Macronutrients.
Balancing Micronutrients.
Water-Soluble Vitamins.
Fat-Soluble Vitamins.
Macro Minerals.
Trace Minerals.
Calories & A Balanced Diet.
Introduction to the Vertical Diet.
What is the Vertical Diet?
Health Benefits of the Vertical Diet.
Environmental Benefits.
Foods to Consume on the Vertical Diet.
Foods to Minimize or Avoid Eating on the Vertical Diet.7-Day Vertical Diet Meal Plan.
7-Day Vertical Diet Meal Plan Overview.
Healthy Vertical Diet Snack Options.
Grocery Shopping for Weight Loss.
The Vertical Diet & Exercise.
Lifestyle Benefits of the Vertical Diet.
Supplemental Nutrients.
The Vertical Diet Overview.

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Complete Guide to the Vertical Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss. Copyright © 2020 by Web Health Concepts All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. Disclaimer: This book is not for use by or sale to persons under the age of 18. The efficacy of any information contained inside the book has not been confirmed by FDA-approved research. Any information contained inside the book is not intended to diagnose, treat, cure or prevent any disease. All information presented in the book is not meant as a substitute for or an alternative to information from licensed professionals. Please consult a licensed professional before putting any of the information contained inside the book to use. Individual results may vary. For additional legal statements and disclaimers and / or to contact the publishing company, please visit our online support portal located at Table of Contents Title Page Copyright Page Complete Guide to the Vertical Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss. Contents. Foreword. Importance of Eating a Balanced Diet. What is a Balanced Diet? Vegetables, Fruits & Plants. Grains. Proteins. Processed Foods as Part of a Balanced Diet. Fiber. Balancing Macronutrients. Balancing Micronutrients. Water-Soluble Vitamins. Fat-Soluble Vitamins. Macro Minerals. Trace Minerals. Calories & A Balanced Diet. Introduction to the Vertical Diet. What is the Vertical Diet? Health Benefits of the Vertical Diet. Environmental Benefits. Foods to Consume on the Vertical Diet. Foods to Minimize or Avoid Eating on the Vertical Diet.

7-Day Vertical Diet Meal Plan. 7-Day Vertical Diet Meal Plan Overview. Healthy Vertical Diet Snack Options. Grocery Shopping for Weight Loss. The Vertical Diet & Exercise. Lifestyle Benefits of the Vertical Diet. Supplemental Nutrients. The Vertical Diet Overview.

Contents. Foreword. Importance of Eating a Balanced Diet.

What is a Balanced Diet? Vegetables, Fruits & Plants. Grains. Proteins. Processed Foods as Part of a Balanced Diet. Fiber. Balancing Micronutrients. Balancing Macronutrients. Calories & A Balanced Diet. Introduction to the Vertical Diet. What is the Vertical Diet? Health Benefits of the Vertical Diet. Foods to Consume on the Vertical Diet. Foods to Minimize or Avoid Eating on the Vertical Diet. 7-Day Vertical Diet Meal Plan. Grocery Shopping for Weight Loss. The Vertical Diet & Exercise. Lifestyle Benefits of the Vertical Diet. Supplemental Nutrients. The Vertical Diet Overview. Foreword. Being overweight is something many people dread. However, the fact remains that thousands of individuals around the world, are battling this problem on a daily basis, and they are struggling to find solutions to help them to lose this excess weight. There are many weight loss and diet plan’s out there, and these, coupled with exercise, can guarantee effective and healthy weight loss. However, they do not work well for everyone. Excess body fat is something that many individuals around the globe try to reduce however, despite an individual’s best effort to maintain a healthy body weight; millions of people worldwide are battling the problem of excess body weight and obesity which can lead to a range of other, sometimes life-threatening health conditions. Finding a solution to excess body fat and unwanted weight is a struggle, losing weight is a difficult process for some and for others, an impossible task that, no matter how hard a person tries, no matter what diet plan they utilize, no matter how well they exercise, just never seems to provide the results these individuals want. Many individuals who have experienced this simply give up and resign themselves to the fact they will be overweight forever unless, they have expensive and sometimes dangerous surgeries but, these are drastic measures that need not be taken. The reason an individual may not be able to shake their excess body fat and weight could just be as simple as not having found the right type of diet or healthy eating program that works for that individual's body. The solution for many people who have tried other diets and balanced, healthy eating programs in the past may be contained in the pages of this healthy eating, weight loss and maintenance program. Many people do not understand that counting calories, exercising until they are exhausted and eating nothing but 'diet food' is not the way to achieve healthy, sustained weight loss. In fact, counting calories, eating the wrong types of food and exercising too much can actually have the

opposite effect on a person’s body when it comes to weight loss and maintenance. By identifying the right type of eating and weight loss program for an individual, that person will not just lose weight, but also ensure that their overall health will improve for the long-term, this is what our guide hopes to achieve. By learning about this healthy eating plan and diet program, individuals can get a better grasp on the types of food they should be eating, how these foods benefit a person’s body overall and, ultimately, how following the diet program for as little as just 2 weeks can start achieving the weight loss and health benefits this diet program can offer. Importance of Eating a Balanced Diet. In order for a person 's organs and tissue to work, they need proper nutrition. Without the right balance of nutrition an individual's body is at a higher risk of contracting diseases, infections and overall poor health. What is a Balanced Diet? A balanced diet is one that allows the human body to get all of the nutrients it needs to function properly. In order to receive the proper amount of nutrients required, individuals need to consume the majority of their foods from the following six categories of food: Fresh Fruits. Fresh Vegetables. Whole Grains. Legumes & Beans. Nuts & Seeds. Lean Proteins. In addition to getting the correct balance of nutrients in a person's diet, individuals should also be mindful of how much of these, and other, foods that they consume due to the number of calories contained in various types of food. Vegetables, Fruits & Plants. Vegetables, pulses , fruits, nuts, seeds and herbs are rich in vitamins, minerals and needed fiber along with other nutrients including antioxidants. Vitamins & minerals help to keep the bodies organs and metabolism running effectively which helps with overall bodily health. Antioxidants help the body to repair damage to tissue due to metabolism or environmental variables. Vegetables, fruits and herbs are also low in energy so they can be eaten more often, in larger portions to help a person maintain a healthy weight. Fruits, vegetables and pulses rich in nutrients include: Grapes. Apples. Oranges. Bananas. Carrots. Salad Greens. Celery. Tomatoes. Strawberries. Blueberries. Cucumber.

Parsley. Oats. Onion. Watermelon. Grains. All types of grains are excellent sources of complex carbohydrates in addition to a few key vitamins and minerals however, whole grains are the healthiest type of grain and individual can consume and are an important part of a balanced diet. The three types of grain that most people consume are as follows. Whole Grains. These types of grain are presented in their whole form or, can be ground into a flour retaining their three parts, bran, germ and endosperm. When compared to other types of grain, whole grains are much better sources of fiber and other important nutrients. Whole grains are consumed as either single foods or, used as ingredients in food products such as whole-wheat flour in bread. Refined Grains. Refined grains have typically been ground which results in the germ and bran being removed from them. This gives refined grains a finer texture and will also extend their shelf life. In addition to the germ and bran, refining grains also removes a lot of their nutrients, including fiber. Refined grains are typically consumed in food products such as white rice, white bread, breakfast cereals and desserts and pastries. Enriched Grains. Enriched grains are ones where, the nutrients that have been lost by the refining process are replaced. Most enriched grains have the B vitamins replaced although, they can also be enriched with other vitamins and minerals to make them more nutritious than they would be otherwise. Enriched grains are typically found in breakfast cereals for children. Proteins. Most protein come from a large selection of meats or beans, protein is essential for proper muscle and brain development in both children and adults. Animal Proteins. When it comes to choosing the meats being consumed, lean and low-fat meats are the ideal options to eat. By removing the amount of fat or skin found on meats an individual can reduce the quantities of cholesterol and bad fats even more. Lean animal proteins can be found in skinless poultry, fish and lower fatty content pork or beef cuts such as flank steak. Plant-Based Proteins. In addition to animal proteins, nuts, beans and legumes are also an invaluable (and healthy) source of proteins, fiber and a variety of other nutrients and, they are also a much healthier source of protein than those found in animal products. Plant protein can be found in a range of nuts and seeds including, lentils, peas, almonds, sunflower seeds, hemp seeds, walnuts and soy-based products such as tofu, tempeh and edamame. Processed Foods as Part of a Balanced Diet. Processed foods are all around us, chocolates, sodas, chips, cookies, cakes, pastries, etc. These foods can still be part of a healthy, balanced diet so long as they are eaten in moderation, the more of these types of processed foods a person eat, the less likely it is they will consume healthier, more nutritious options needed for the human body to maintain its overall health. Fiber. Fiber is an important nutrient that the body needs that is often overlooked by individuals wanting to eat a more nutritious, healthy and balanced diet, whether for an improvement in their overall health or, just to reduce the amount of excess body fat a person may have.

Fiber can be classified into two specific types, soluble fiber and insoluble fiber. Soluble Fiber. Soluble fiber attracts water and during digestion turns to a gel like consistency. This allows foods to be digested slower so that more nutrients can be extracted as they work their way through the body. Soluble fiber can be found in nuts, seeds, beans, legumes, some fruits and vegetables as well as barley and oats. Insoluble Fiber. Insoluble fiber add bulk to the stool and helps food pass more quickly through an individual's stomach and upper / lower intestines. Insoluble fiber can be found in potatoes, nuts, cauliflower, green beans, whole wheat, bran, etc. Balancing Macronutrients. Many people fail with their weight loss and healthy eating programs because the ratio of macronutrients (proteins, carbohydrates and fats) are wrong for them. Diets that allow an individual to adjust these macronutrients for their individual needs are typically more effective for a person's long-term weight loss goal than those that might have a fixed macro. As a general rule of thumb, most individuals need a macronutrient balance in the following ranges. 45-65% Carbohydrates. 20-35% Healthy Fats. 10-35% Protein. Whichever diet program or eating plan an individual chooses, getting the correct balance of macronutrients may take a little trial and error but, once an individual has their ideal macronutrient calculation, losing weight, gaining muscle and eating healthier overall can happen quickly. Balancing Micronutrients. Micronutrients are one of the primary groups of nutrients the human body needs to survive, they include vitamins and minerals that are essential not only for energy production, but also for a person’s immunity, blood and other major body functions. Vitamins and minerals are divided into 4 main categories that are all absorbed by the body in similar ways to help the body perform certain functions. Water-Soluble Vitamins. The vast majority of vitamins are water-soluble. Each of the water-soluble vitamins has a unique role to play in the body, primarily the reactions they enable allow for energy production. Vitamin B1. Thiamine, assists the conversion of nutrients into energy. Vitamin B2. Riboflavin, is essential for energy production, cell function and the metabolization of fat in the body. Vitamin B3. Niacin helps produce energy from the foods that individuals consume on a daily basis. Vitamin B5. Panthothenic acid is the primary vitamin involved in the conversion of fatty-acids in the human body. Vitamin B6. Pyridoxine, is the vitamin that assists the body with releasing sugars that are in carbohydrates that have been stored by the body. Vitamin B7.

Biotin is one of the vitamins that play a role in the metabolism of fatty-acids, amino-acids and glucose inside the body. Vitamin B9. Folate is one of the vitamins that are required by the body to allow its cells to divide correctly. Vitamin B12. Cobalamin is necessary for the human body to create red blood cells as well as enabling the human nervous system and brain function to work. Vitamin C. Is essential for the production of collagen which is the main protein in human skin as well as being essential for the creation of the body’s neurotransmitters. Fat-Soluble Vitamins. Fat-Soluble vitamins are ones that do not dissolve in water and as such, as best eaten when eaten with a source of fat to help their intake into the body. Fat-soluble vitamins are required for body functions relating to the major organs as well as overall protective functions of the human body. Vitamin A. Retinol, is a vitamin that is required for proper vision and organ function in the body. Vitamin D. The primary vitamin for the promotion of proper immune function as well as assisting the body with calcium absorption. Vitamin E. Another immune function related vitamin that also acts as an antioxidant for the body to protect against damage. Alpha-tocopherol is the only version of vitamin E that the body utilizes. Vitamin K. Vitamin K is needed by the body to help regulate blood calcium levels, blood clotting and bone metabolism. Macro Minerals. Macro minerals are needed in higher quantities than trace minerals in order for them to help with specific roles and allow the body to perform certain functions. Calcium. Calcium allows the body to grow bones and teeth in addition to helping the body with muscle function and blood vessel movement. Phosphorous. Phosphorous allows the body to create cell membrane as well as enabling parts of healthy bone growth. Magnesium. This macromineral aids with enzyme reactions that also includes regulating a person’s blood pressure. Sodium. An electrolyte that allows the body to maintain blood pressure in addition to balancing fluid levels within the body. Chloride. Chloride helps the body make digestive juices and is often found in conjunction with sodium to assist with overall bodily fluid balance. Potassium. Another electrolyte, potassium helps cells maintain their fluid levels in addition to aiding with muscle function and nerve transmissions.

Sulfur. Sulfur is a part of every living tissue and contains vital amino-acids that enable the body to run healthily. Trace Minerals. Unlike macro minerals , trace minerals are needed in much smaller amounts to enable a range of functions throughout the body. Iron. Assists with the creation of certain hormones within the body as well as helps provide oxygen to the various muscles within the human body. Manganese. Manganese is one of the primary trace minerals that helps the body metabolize cholesterols, amino acids and carbohydrates. Copper. Helps promote normal brain and nervous system function and also allows the body to create connective tissue. Zinc. Zinc is one of the primary microminerals that helps the body to heal, boosts overall immunity and enables normal growth patterns. Iodine. Iodine is a regulator for the human thyroid, which is used to create a range of hormones that can be delivered into the human bloodstream. Fluoride. An essential micromineral that is required by the body to develop teeth and bones. Selenium. Another macromineral that is important for proper thyroid health. It also helps with reproduction of the body and with aging. All of the above macro minerals and microminerals are vital to a person having a body that operates at optimum health which is just another reason why a healthy and balanced nutritionally rich diet is important. Calories & A Balanced Diet. The average person needs to consume roughly 1500-2000 calories each day to maintain their body weight. The exact number of calories an individual requires varies based on how active that individual is, the person's age, whether they are male or female and, their overall health. Introduction to the Vertical Diet. The Vertical Diet is a performance based nutritional plan that was developed to give individuals the optimum amount of macro and micro nutrients per meal to help with improving a person’s energy, endurance and workout recovery times. Whereas most diets and eating plans tend to focus on more general nutrition, the Vertical Diet is limited to a smaller number of high-quality, nutrient dense foods that are easily digested allowing the body to absorb those nutrients quicker so that the individual following the plan can maintain and optimal workout performance. What is the Vertical Diet? The Vertical Diet is one that is based on nutritious whole foods that are dense in nutrients, originally developed by Stan Efferding to assist athletes to make their bodies more efficient at digesting and absorbing the nutrients from the foods they consume in order to improve a person’s muscle growth, gut health, metabolism and recovery. Red meats and rice are the primary components of the Vertical Diet, due to red meat being a higher quality protein source than other types of meat along with its higher levels of micronutrients and white rice as the Vertical Diets main source of carbohydrates as it is easy to consume and takes little to no time for the body to digest making it easier for athletes to consume more carbohydrates and calories, quicker. Health Benefits of the Vertical Diet. By following the Vertical eating plan and diet recommendations, there are a wide range of health benefits to be had in addition to losing excess body weight and, you do not need to lose hundreds of pounds to start improving the bodies overall health.

In fact, many medical professionals and dieticians note that just a 5-10% reduction in weight can show significant changes in a person's overall health. Some of the additional health benefits individuals who have followed the Vertical diet have reported have included the following: Increased Energy. Many individuals who have followed a diet rich in fresh fruits, vegetables, whole grains, healthy fats and reduced processed foods have reported feeling higher levels of energy and endurance allowing them to exert themselves for longer periods of time without the need to rest. A Better Night's Sleep. A reduction in refined, processed foods and unhealthy fats has been shown to assist individuals with insomnia in getting a more rested, longer and heavier, restorative sleep pattern. Sustained Weight Loss & Better Weight Management. By limiting bad foods (processed, sugary or foods rich in bad fats) studies have shown the benefits to a person’s waistline often proving that those individuals who eat a healthy, balanced and nutritious diet can lose excess body fat quicker and more easily sustain that weight loss for longer periods of time than their counterparts who do not. Improves Overall Heart Health. Research into healthy and balanced diets, especially those rich in fresh fruit, vegetables and whole grains has shown a direct correlation to an improvement of individuals overall heart health, including lowers LDL cholesterol, increased HDL cholesterol and lower levels of triglycerides. Improves Metabolic Health. A European study of a low carbohydrate diet found that individuals on a diet that was lower in carbohydrates, such as one that features more healthy plant based foods including fresh fruit and vegetables, had an improved metabolic health when compared to similar individuals that had symptoms of metabolic syndrome who were eating a typical healthy, balanced diet. Balanced Glucose Levels. A healthy, balanced and nutritious diet that is low in sugars, bad fats and refined grains has been shown in many studies to help individuals suffering with diabetes and high blood sugar to lower their risk of, manage and in some instances reverse diabetes, including type 2 diabetes, without the need of daily medications. Increased Muscle Mass. A diet rich in fresh fruits, vegetables, lean proteins and whole grains, when used in accordance with a healthy, sustainable exercise or training routine has been shown to benefit individuals looking to add excess muscle and healthy weight to their bodies. Improved Performance. A diet that is rich in fresh fruit, vegetables, healthy fats and lean proteins, when used to aide with body building and athletic abilities, has been reported to increase a person's overall athletic performance, this is thought to be due to the lack of processed foods that are high in preservatives and added colors whilst being high in complex carbohydrate foods being eaten on the diet, allowing individuals to exercise for longer. Reduces Digestive Issues. Because most of the foods consumed on a diet that is rich in fresh fruit, vegetables, whole grains and healthy fats are considered to be easier for the human digestive system, an improvement on digestive function has been reported by many following diets that focus on these types of foods. Environmental Benefits. A healthy, balanced and nutritious diet that helps maintain an individual's overall health, can also help to maintain the environment. A sustainable diet, one that has a low impact on the environment and food supply chain enabling future generations to have food resources available to them. A sustainable diet is one that is rich in fresh fruits and vegetables while eating a reduced or zero amount of refined grains, added sugars, red meats and overly processed foods. By eating a sustainable diet, individuals have a lower carbon footprint, help reduce greenhouse gasses, reduce water consumption and, reduce factory farming. In addition, when an individual following a diet that is rich in sustainable food and purchases those foods locally, it can also help to

stimulate the local economy. Foods to Consume on the Vertical Diet. The following types of foods can be consumed while following the Vertical diet however, it is recommended that in addition to consuming the foods in the list below that an individual also begins to cut back on the amounts of sugars and carbohydrates they consume to maximize the weight loss and weight management effects of the Vertical diet. Fresh Fruits. Fruits contain lots of essential vitamins and minerals and are also high in fiber. In addition, fresh fruits also provide a wealth of health-boosting antioxidants that include flavonoids. A diet that is rich in fresh fruit and vegetables has been proven to reduce an individual's risk of developing a range of medical conditions including, cancer, inflammation, diabetes and heart disease among others. Melon, Blueberries, Apples, Peaches, Pears, Bananas, Apricots, Strawberries, Cherries, Plums, Tangerines, Etc. Vegetables. Fresh vegetables are an important part of a healthy and nutritious eating plan on any type of diet program. They are a good source of many nutrients that are vital for overall health and maintenance of an individual's body. Asparagus, Spinach, Kale, Carrots, Radish, Beetroot, Cauliflower, Broccoli, Pumpkin, Watercress, Sweet Potatoes, Zucchini, Eggplant, Etc. Starchy Vegetables. Although higher in carbohydrates and calories than non-starchy vegetables, starchy vegetables can still add a wide range of essential nutrients to an individual's diet when consumed moderately. Kidney Beans, Black Beans, Butternut Squash, Corn, Chickpeas, Lentils, Potatoes, Peas, Sweet Potatoes, Yams, Parsnips, Etc. Whole Grains. Whole grains contain all 3 parts of the grain, bran, germ and endosperm. Whole grains can deliver a wide range of important nutrients to a person's diet including fiber, vitamins, minerals, antioxidants and protein. Quinoa, Barley, Brown Rice, Buckwheat, Wild Rice, Millet, Rye, Couscous, Rolled Oats, Maize, Etc. Seeds & Nuts. Seeds and nuts are a great source of healthy fats and can also provide individuals with protein, vitamins and minerals. Regular consumption of nuts has also been directly linked to lowering a person's cholesterol levels. Peanuts, Walnuts, Sesame Seeds, Pistachios, Almonds, Sunflower Seeds, Hemp Seeds, Chia Seeds, Flaxseed, Brazil Nuts, Hazelnuts, Etc. Dairy Milk Alternatives. In addition to dairy milk, there are a wide range of milk alternative options that can be beneficial to a person's healthy and balanced diet, some of which are actually much lower in fat content that dairy-based milks. Oat Milk, Almond Milk, Hemp Milk, Coconut Milk, Soy Milk, Rice Milk, Pea Milk, Etc. Plant-Based Proteins. A varied diet is important, plant-based proteins are a great way for individuals to change their eating habits so that more protein can be included in a person's diet on a daily basis. The added benefit of including plant-based protein into a person's diet is that most often than not, many plantbased proteins contain fewer calories than more traditional animal-based methods of consuming protein. Tempeh, Lentils, Chickpeas, Peanuts, Quinoa, Tofu, Edamame, Seitan, Ezekiel Bread, Etc. Lean Meats. Lean meats are the cuts of meat that have a relatively low-fat content and are generally regarded as a safe source of proteins as part of a balanced nutritious and healthy diet.

Skinless Chicken, Skinless Turkey, Pork Tenderloin, Bison, Flank Steak, Brisket, Sirloin Steak, Pork Chop, Round Steak, 95% Lean Ground Beef, Etc. Fish & Seafood. One of the healthiest types of food on the planet, fish and seafood contain a wide range of many nutrients that are important for the human body. High-quality lean proteins, iodine, vitamins, minerals and omega-3 fatty acids. Consuming a single serving of fish or seafood per week has been directly linked to lowering the risk of heart attack and stroke. Tuna, Salmon, Oysters, Sardines, Trout, Anchovies, Mackerel, Herring, Catfish, Crab, Lobster, Haddock, Shrimp, Scallop, Etc. Dairy Products. An invaluable source of calcium, vitamin D and a range of other essential nutrients, dairy products are also a major source of unhealthy fats which can have an adverse effect on a person's weight loss goals. Choosing reduced fat dairy products or consuming small portions of full-fat dairy produce are the best options for individuals wanting to lose excess body weight. Whole Milk, Hard Cheeses, Yogurts, Creams, Butter, Soft Cheeses, 2% Milk, Coffee Creamer, Etc. Eggs. Whole eggs are one of the most nutritious foods a person can consume on a healthy and balanced diet plan. They contain almost every nutrient a person needs to survive and although they are high in cholesterol, they do not adversely affect an individual's cholesterol levels when eaten in moderation as part of a balanced and nutritious diet. Chicken Eggs, Duck Eggs, Goose Eggs, Quail Eggs, Caviar / Fish Roe, Etc. Healthy Fats. Healthy fats, that is to say monounsaturated and polyunsaturated fats are known as 'good fats because they are great for an individual's heart, cholesterol and overall health even having been shown to aid in weight loss. Olive Oil, Canola Oil, Peanut Oil, Avocado Oil, Sunflower Oil, Coconut Oil, Flaxseed Oil, Fatty Fish, Avocados, Natural Peanut Putter, Nuts, Etc. Fermented Foods. Fermentation is the process of breaking down carbohydrates such as starches and sugars in foods by bacteria and yeast in order to preserve food. Fermented foods have been thought to help a range of medical conditions including heart disease, digestion, immune related conditions and weight loss. Sauerkraut, Kimchi, Kefir, Yogurt, Kombucha, Miso, Etc. Healthy Condiments. Adding condiments to meals is a fantastic way to not only enhance a meals flavor but, potentially add some bonus health benefits. Healthy condiments, that contain a balance of low added sugars, high protein and healthy fats and fibers can help to improve a balanced diet plans overall success when it comes to the types of foods being eaten. Pesto, Tahini, Salsa, Guacamole, Olive Oil, Sauerkraut, Mustard, Hummus, Balsamic Vinegar, Hot Sauce, Etc. Healthy Beverages. Water will always be the healthiest beverage to drink when following a healthy, balanced and nutritious diet plan however, there are a range of drinks that individuals can also consume that can help quench a person's thirst and still remain healthy. Water, Green Tea, Coffee, Coconut Water, Fresh Squeezed Fruit Juice, Infused Waters, Black Tea, Kombucha, Etc. Herbs, Spices & Seasonings. The health benefits of herbs, spices and seasonings have been utilized throughout history for their medical properties and, modern science is now beginning to show that many different types of herbs and spices do have a range of medical benefits. Cinnamon, Turmeric, Peppermint, Sage, Parsley, Basil, Cayenne Pepper, Garlic, Ginger, Rosemary, Fenugreek, Etc. Foods to Minimize or Avoid Eating on the Vertical Diet.

Everyone knows that there are certain foods that need to be limited or completely avoided while following a healthy and balanced diet program, the list below are generally considered foods that should be minimized or avoided if an individual wants to lose excess weight, maintain their weight loss or, improve their overall health. Non-Starchy Vegetables. Vegetables can be divided into two different types, starchy and non-starchy and, while both types naturally contain a wide range of essential vitamins and minerals, their nutrient content can vary depending on how the vegetables are prepared or cooked. Artichokes, Bean Sprouts, Cabbage, Broccoli, Celery, Cucumber, Mushrooms, Onion, Peppers, Salad Greens, Spinach, Tomatoes, Etc. Legumes & Beans. An excellent source of dietary fiber, protein, vitamins & minerals, beans and legumes are one of the most underutilized foods when it comes to a nutritious and balanced diet. Beans and legumes have been proven to help reduce blood pressure, lower cholesterol and help maintain a healthy gut. Peas, Black Beans, Peanuts, Lentils, Chickpeas, Kidney Beans, Flat Beans, Cannellini Beans, Etc. Processed Foods. Typically, processed foods are often high in sugar, fat, calories, preservatives and additional ingredients all of which have been linked to an increased risk of a wide range of health and medical issues such as high blood pressure, elevated levels of cholesterol, cancer, depression and obesity. Pizza, Hamburgers, Hotdogs, Pies, Fast Foods, Bottled Juice Drinks, Instant Noodles, Bacon, Deli Meats, Frozen Foods, Convenience Dinners, Etc. Processed Meats. Any type of meat product that has been salted, smoked, cured, canned or dried is considered to be processed and should be minimized or avoided as part of a healthy, balanced and nutritious diet. Processed meats have been directly linked to a range of health and medical complications including heart disease and a range of cancers. Salami, Hot Dogs, Ham, Bologna, Cured Bacon, Smoked Meat, Beef Jerky, Corned Beef, Etc. Processed Vegan Products. Just because something is plant-based, that does not mean it is healthy. In fact, as the demand for plant-based products is starting to increase, many of these substitutes are turning out to be just as unhealthy as their original counterparts. Always check the nutritional values of any preprepared vegan products to ensure they are free of unhealthy ingredients such as added sugars, preservatives and colors. Non-Dairy Ice Cream, Dairy-Free Yogurts, Vegetarian Burgers, Vegan Cheeses, Tofurkey, Vegan Noodles, Fake Butters, Margarine, Etc. Trans Fats. Trans fats are found in 2 forms, naturally in some types of animal products and this type isn't typically considered to be harmful when consumed in moderation and artificial trans fats such as hydrogenated vegetable oils which, have been directly linked to a wide range of serious health conditions. Margarine, Smart Balance, Microwaved Popcorn, Frozen Pizza, Fast-Food, Coffee Creamer, Hydrogenated Vegetable Oils, Partially Hydrogenated Corn Oils, Etc. Added Sugars. High sugar diets, especially those where consumption of added sugars is high, have been directly linked to a range of serious diseases including heart attack, stroke, diabetes, acne, cancer, obesity and depression. Sodas, Fruit Juices, Candy Bars, Ice Cream, Baked Sweets, Agave, Energy Drinks, Sweet Tea, Etc. Artificial Sweeteners. Artificial sweeteners are a substance that many people feel split about. On one hand, there has been a lot of research that shows using them can definitely help with appetite suppression and weight loss yet, one the other, there is a balance whereby some artificial sweeteners may lead to an imbalance in a person's microbiome and overall gut health.

NutraSweet, Equal, Sweet One, Sweet'N Low, Necta Sweet, Splenda, Etc. Refined Grains. Refined grains are typically processed (ground) which will remove the bran and germ from the grain. Grinding grains increases their shelf-life however, it also removes the important nutrients and individual needs. These days a lot of refined grains are now enriched which means some of the nutritional benefits have been added back after being processed. All Purpose Flour, White Rice, White Bread, White Pasta, Biscuits, Flour Tortillas, Crackers, Barley, Rye, Etc. Alcohol. Alcohol consumption, in certain instances, can have health benefits to an individual's overall health however, these benefits do not necessarily outweigh the risks and it is typically suggested that while following a healthy and balanced diet plan that alcohol is avoided. Beer, Vodka, Wine, Gin, Tequila, Whiskey, Rum, Seltzers, Alco-Pops, Fortified Wines, Liquors, Etc. 7-Day Vertical Diet Meal Plan. To get started on meal planning with the Vertical diet, below is an example 7-day meal plan. This will help a person to plan and cook their meals so that they can maximize their weight loss goals following the Vertical diet. Monday. Meal 1: Cheese, Spinach, Mushroom and Oatmeal Scramble. Meal 2: Ground Beef & Rice Bowl. Meal 3: Oatmeal with Greek Yogurt, Mixed Berries & Orange Juice. Meal 4: Grilled Pork Loin with Wild Rice & Grilled Vegetables. Snack: Greek Yogurt with Strawberry. Tuesday. Meal 1: Tuna, Potato & Squash Frittata. Meal 2: Ground Turkey Bowl with Wild Rice & Potatoes. Meal 3: Flank Steak with Baked Sweet Potato. Meal 4: Baked Eggs with Ham & Zucchini. Snack: Spinach & Cucumber Smoothie. Wednesday. Meal 1: Egg Scramble with Carrot & Wild Rice. Meal 2: Baked Lamb Chop with Rice & Sweet Potato. Meal 3: Grilled Chicken Bowl with Zucchini and Wild Rice. Meal 4: Pan Seared Salmon with Spinach, Zucchini & Chickpeas. Snack: 1 Orange. Thursday. Meal 1: Scrambled Eggs with Feta, Peppers & Spinach. Meal 2: Grilled Cod with Mashed Potatoes & Carrots. Meal 3: Bone Broth Soup with Pork & Wild Rice. Meal 4: Steak with Baked Sweet Potato and Cranberry Juice.

Snack: Apple & Cinnamon Oatmeal with Mixed Berries. Friday. Meal 1: Bacon, Spinach & Bell Pepper Scramble. Meal 2: Ground Turkey & Spicy Rice Bowl. Meal 3: Chicken Breast with Zucchini, Eggplant & Potato. Meal 4: Mexican Spiced Pork with White Rice & Salsa. Snack: Whole Milk with Baby Carrots & Salsa. Saturday. Meal 1: Spinach, Egg and Sweet Potato Frittata. Meal 2: Ground Beef with Eggplant & Tomato Salad. Meal 3: Chicken Breast & Wild Rice Soup with Asparagus. Meal 4: Cheesy Tuna & Rice Bake with Zucchini. Snack: Cucumber & Bell Pepper Slices. Sunday. Meal 1: Baked Eggs with Zucchini & Potato Mash. Meal 2: Korean Beef & Rice Bowl. Meal 3: Salmon with Wild Rice, Spinach & Sweet Potato. Snack: Greek Yogurt & Grapes. 7-Day Vertical Diet Meal Plan Overview. As the daily meal plan above shows, eating meals on the Vertical diet does not have to be mundane, boring or limited to bland tasting foods. By being creative with the recipe ideas in the 7-day meal plan example above the foods you eat for breakfast, lunch and dinner, you can follow the guidelines of the Vertical diet whilst fulfilling your hunger and losing weight by simply swapping out like ingredients. Healthy Vertical Diet Snack Options. A diet that consists of healthy, whole-foods that are both protein and nutrient rich can still leave some individuals hungry after meals. There are a range of healthy snack options that people can utilize between meals in order to keep them satiated throughout the day while limiting their cravings for unhealthy foods. 1 Oz Mixed Nuts. 1 Red Bell Pepper with 3 Oz Guacamole or Hummus. 4 Oz Greek Yogurt with 1/2 Cup of Mixed Berries. 1 Apple with 1 TBSP Natural Nut Butter. 4 Celery Sticks with 2 Oz Cream Cheese. 1 Cup Homemade Kale Chips. 1 Oz Dark Chocolate with 1 Oz of Natural Almonds. 1 Cup Cucumber Slices with 4 Oz Hummus. 1 Piece of Fresh Fruit. 1 Cup Tomato, 2 Oz Mozzarella Cheese and Chopped Basil.

2 Hard Boiled Eggs. Grocery Shopping for Weight Loss. Having a well-planned out grocery list can be one of the best tools an individual wanting to lose excess weight can have while following any type of weight loss program or eating plan. By having a predetermined list of foods to purchase and, knowing where those foods are located in the grocery store, not only can a person save time, but also money. An organized grocery list, by aisle, such as the one below, can make getting your weekly grocery store run easier and an individual is going to be less likely of coming back from the store with foods that are unhealthy that can hinder their long-term weight loss plans. Bakery & Bread. Look for whole wheat to be one of the first ingredients on the list of any prepackaged breads purchased as well as whole-grains that contain 3-4g of fiber per serving. Whole Wheat Bread, Pita Breads, English Muffins, Whole-Grain Flour Tortillas, Whole Wheat Buns, Etc. Meat & Seafood. Look for cuts of meat that are lean, especially if choosing to consume red meats also, take advantage of going to the meat counter and asking the butcher for advice on what the leanest types of meat on offer are, lean meats offer individuals a great source of flavor without the excess fat. Skinless Chicken Breasts, Ground Turkey, Salmon, Mackerel, Shrimp, Flank Steak, Pork Loin, Etc. Rice & Pasta. As with the bread isle, choose pasta that is made with whole wheat or whole-grains in addition to healthy rice options. Brown Rice, Wild Rice, Whole Wheat Pasta, Whole Grain Pasta, Etc. Oils & Condiments. A wide range of sauces and condiments are high in salt and sugar, keeping this in mind when choosing condiments to use for meals an individual should opt for sugar free or low sodium variations and items such as mayonnaise can be substituted for salsas, oils and even mashed avocados. Tomato Sauce, Mustard, Barbecue Sauce, Red-Wine Vinegar, Capers, Olives, Hot Sauce, Salsa, Low-Fat Mayonnaise, Etc. Breakfast Cereals & Foods. Again, another isle to make sure that foods being purchased are made from whole-grains or whole wheat that are high in fiber and low in sugar. If a sweeter breakfast is preferred, do not forget that cereals can be sweetened using berries, fruit and nuts. Whole-Grain Cereals, Rolled Oats, Instant Oatmeal, Whole-Grain Cereal Bars, Cheerios, Etc. Canned Goods & Soups. When purchasing canned goods there are two things to look out for. First, make sure that any canned vegetables and soups being purchased are low in sodium and second, if opting to go with canned fruits, choose ones that are canned in fruit juice rather than syrups. Whole Peeled Tomatoes, Diced Tomatoes, Tuna in Water, Low-Sodium Soups, Black Beans, Kidney Beans, Garbanzo Beans, Low Sodium Broths, Chicken Packed in Water, Etc. Frozen Foods. Frozen foods are a great addition to any homemade soup, casserole or stew and can also be used in smoothies along with frozen low-fat yogurt. Frozen Broccoli, Frozen Spinach, Frozen Peas, Frozen Blueberries, Frozen Mango, Frozen Shrimp, Frozen Low-Fat Yogurt, Etc. Dairy, Cheese & Eggs. Avoid pre-flavored yogurts, buy stronger flavored cheeses so you use smaller portions and buy whole fat cheese and butter, just use smaller amounts.

2% Milk, Almond Milk, Fat-Free Yogurt, Greek Yogurt, Cottage Cheese, Eggs, Firm Tofu, Butter, Non-Hydrogenated Spreads, Etc. Snacks, Chips & Crackers. Choose food items that are whole and minimally processed where possible as well as those that contain whole wheat, nuts and grains. Whole Grain Crackers, Dried Raisins, Dried Cranberries, Almonds, Pistachios, Walnuts, Sunflower Seeds, Peanut Butter, Soy Butter, Dark Chocolate (70% Cocoa), Etc. Produce Section. The produce section of the store should be everyone’s primary source of groceries, fresh fruit and vegetables that are sourced locally typically taste better and cost less than a wide range of processed foods. Bananas, Apples, Mango, Pear, Cherries, Strawberries, Baby Spinach, Sweet Potatoes, Carrots, Broccoli, Lettuce, Etc. Beverages. Where possible, choose beverages such as tea and coffee that can be made at home. If searching for fruit juices, be sure to check that it is made from 100% juice and not a juice 'drink' or concentrate that are often pumped full of sugars. Also remember, that water, still or sparkling, is the healthiest beverage anyone following a balanced and nutritious healthy diet can drink. Unsweetened Green Tea, Tea Bags, Ground Coffee, Fortified Juice, Sparkling Water, Etc. Of course, the above grocery shopping list is just a generalized version, it should be adjusted to suit the diet and eating program an individual plans to follow to ensure the correct foods are being purchased as allowed by the specific eating program. The Vertical Diet & Exercise. In addition to adhering to the guidelines of the Vertical diet plan, individuals need to exercise correctly as well to maximize the benefits of their new found healthy, balanced and nutritious diet. At least 30 minutes a day or moderately strenuous exercise will not only get the muscles working but, will assist with an individual's overall weight maintenance goals. Motivation is an essential need when planning to begin exercising on a regular basis to aid with weight loss and maintenance. One way to ensure that individual's keep their motivation levels high when it comes to exercise is to choose a method of exercising that can be enjoyed, swimming, cycling, jogging, weights, sports, speed walking, etc. By choosing an exercise that can be managed on a daily basis, is easy to do and that an individual’s body can handle without pain or over exertion, an individual is more likely to stick to that exercise program and begin seeing noticeable weight loss and overall health results. Lifestyle Benefits of the Vertical Diet. In addition to the wide range of potential health benefits of following the Vertical diet, many people have also experienced a vast improvement of their lifestyle because of the excess body weight they have lost. The main areas individuals who lost weight following the Vertical diet have reported an improvement in have included: More Active Social Life. By going out and socializing with friends, family and work colleagues, a person's social interaction will help them not only build confidence and everyday social skills but, can help an individual to set new goals and get the support of their friends and family to achieve them. Elevated Confidence Levels. By losing additional body weight and sticking to individual goals and plans, a person's confidence can become elevated which, in turn, means that they will be more likely to stay motivated and continue on their overall weight loss journey. Higher Mobility Levels. It has been shown that individuals who lose as little as 5% of their total body weight by following a healthy, balanced and nutritious diet have been able to lower their instances of osteoarthritis which resulted in higher mobility levels allowing them to have less discomfort and, the ability to exercise more frequently and longer to reach their target body weights quicker. Improved Sex life.

When an individual loses weight, that weight loss has been directly linked by medical professionals to experiencing an increase in sexual desire (in women) and an increased sexual performance (in men). Improved Body Image. Those individuals who have had success on a weight loss program that lost weight over a 3 month period, even if they have not currently achieved their goal weight noted they felt much better about their overall body image, were less prone to negative thoughts about their weight and sought others approval less. Increased Feelings of Vitality. Individuals that follow a healthy, nutritious and well-balanced diet have reported higher levels of vitality, including wanting to achieve better weight loss results, becoming more energetic and set and achieve their goals quicker due to being much more motivated after seeing their weight loss results. Supplemental Nutrients. In some instances, individuals may benefit from taking additional supplements while following some types of weight loss program, even if the eating program is nutritionally sound and healthy. Supplements individuals may want to consider taking as part of their healthy eating program can include: Vitamin D, Magnesium, Zinc, Omega-3s, Creatine, Whey Protein, Beta-Alanine, Etc. As always, when it comes to taking supplements, an individual should be sure to talk to a primary medical practitioner to ensure that the supplements being taking are going to work for that person. The Vertical Diet Overview. If after reading our guide on the Vertical diet, you have decided that there are several reasons you would like to begin losing excess body weight, then there is no time like the present to start your weight loss journey following the Vertical diet. Your first step should be to set a reasonable weight loss goal, maybe 10LBs and once that goal has been reached, set another, and another, and continue reaching your weight loss goals until you hit your target body weight. By making a few small changes to your daily routine, following the Vertical diets eating and diet plan and even discussing your weight loss requirements with your doctor, dietician, friends and family, you can make the weight loss journey even easier to ensure your overall success with the Vertical diet.