Total Rating
2.9
out of 10
5.1
out of 10
Metabolic Health ⓘ
2
Lacks robust evidence to support improvements in metabolic health markers or cardiometabolic risk factors.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
3
Fails to consistently meet essential micronutrient requirements without relying on supplementation or fortified foods.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
4
Relies on restrictive food choices with limited phytonutrient diversity and nutrient density per calorie.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
2
Lacks scientific foundation, promotes nutrient deficiencies, and fails to address chronic disease prevention or long-term sustainability.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
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.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and travel flexibility, requiring rigid meal planning and limiting adaptability to real-world demands.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
2
Requires strict, costly, and geographically limited food choices with minimal real-world adherence evidence.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
4
Limited protein and fiber consistency across blood types may lead to variable satiety and potential cravings.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
5
Limited emphasis on omega-3 balance and whole-food unsaturated fats, with insufficient scientific support for fat quality claims.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
5
Provides variable fiber adequacy across blood types but lacks consistent diversity and robust evidence for functional outcomes.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
3
Limited fiber variety and lack of prebiotic/fermented food emphasis hinder microbiome diversity and digestive support.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
3
Lacks scientific evidence for hormonal regulation, relying on unproven blood type theories rather than physiological mechanisms.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
2
Lacks evidence-based macronutrient distribution and rigidly adheres to unscientific blood-type-specific ratios.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
3
Relies on unproven blood type-specific protein recommendations, leading to inconsistent amino acid profiles and potential insufficiency in key populations.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
4
Limited variety and restrictive food choices often lead to repetitive, bland meals that reduce long-term enjoyment and adherence.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
2
Lacks scientific evidence for improving fat-to-muscle ratio and risks inadequate protein for lean mass preservation.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety guidance, and flexibility for energy goals, with limited scientific support for consistent energy management.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
3
Lacks sufficient protein adequacy and energy availability to reliably support lean mass preservation during caloric restriction.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
3
Lacks scientific foundation, may restrict essential nutrients, and fails to address practical energy and recovery needs for athletes.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
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
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and 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.