Total Rating
2.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
2
Lacks robust evidence to support improvements in metabolic health markers or cardiometabolic risk factors.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Fails to consistently meet essential micronutrient requirements without relying on supplementation or fortified foods.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
4
Relies on restrictive food choices with limited phytonutrient diversity and nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
2
Lacks scientific foundation, promotes nutrient deficiencies, and fails to address chronic disease prevention or long-term sustainability.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Its strict blood-type-specific restrictions limit flexibility, practicality, and long-term adherence due to rigid food exclusions and lack of scientific support for sustained compliance.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and travel flexibility, requiring rigid meal planning and limiting adaptability to real-world demands.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
2
Requires strict, costly, and geographically limited food choices with minimal real-world adherence evidence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
4
Limited protein and fiber consistency across blood types may lead to variable satiety and potential cravings.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited emphasis on omega-3 balance and whole-food unsaturated fats, with insufficient scientific support for fat quality claims.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides variable fiber adequacy across blood types but lacks consistent diversity and robust evidence for functional outcomes.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Limited fiber variety and lack of prebiotic/fermented food emphasis hinder microbiome diversity and digestive support.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Lacks scientific evidence for hormonal regulation, relying on unproven blood type theories rather than physiological mechanisms.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
2
Lacks evidence-based macronutrient distribution and rigidly adheres to unscientific blood-type-specific ratios.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
3
Relies on unproven blood type-specific protein recommendations, leading to inconsistent amino acid profiles and potential insufficiency in key populations.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited variety and restrictive food choices often lead to repetitive, bland meals that reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
2
Lacks scientific evidence for improving fat-to-muscle ratio and risks inadequate protein for lean mass preservation.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety guidance, and flexibility for energy goals, with limited scientific support for consistent energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Lacks sufficient protein adequacy and energy availability to reliably support lean mass preservation during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
3
Lacks scientific foundation, may restrict essential nutrients, and fails to address practical energy and recovery needs for athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
2
Lacks scientific evidence for sustained calorie deficit or fat loss, with restrictive food rules that hinder long-term adherence and metabolic benefits.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.