Total Rating
5.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
7
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
6
Provides adequate protein and fat but risks carbohydrate restriction without clear metabolic benefit.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.