Total Rating
5.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
7
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
7
Offers moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
7
Provides adequate omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
5
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.