Total Rating
2.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
2
Lacks robust evidence to support improvements in metabolic health markers or cardiometabolic risk factors.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Fails to consistently meet essential micronutrient requirements without relying on supplementation or fortified foods.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Relies on restrictive food choices with limited phytonutrient diversity and nutrient density per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
2
Lacks scientific foundation, promotes nutrient deficiencies, and fails to address chronic disease prevention or long-term sustainability.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
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.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and travel flexibility, requiring rigid meal planning and limiting adaptability to real-world demands.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
2
Requires strict, costly, and geographically limited food choices with minimal real-world adherence evidence.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
4
Limited protein and fiber consistency across blood types may lead to variable satiety and potential cravings.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited emphasis on omega-3 balance and whole-food unsaturated fats, with insufficient scientific support for fat quality claims.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides variable fiber adequacy across blood types but lacks consistent diversity and robust evidence for functional outcomes.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
3
Limited fiber variety and lack of prebiotic/fermented food emphasis hinder microbiome diversity and digestive support.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Lacks scientific evidence for hormonal regulation, relying on unproven blood type theories rather than physiological mechanisms.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
2
Lacks evidence-based macronutrient distribution and rigidly adheres to unscientific blood-type-specific ratios.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
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 adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited variety and restrictive food choices often lead to repetitive, bland meals that reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
2
Lacks scientific evidence for improving fat-to-muscle ratio and risks inadequate protein for lean mass preservation.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety guidance, and flexibility for energy goals, with limited scientific support for consistent energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Lacks sufficient protein adequacy and energy availability to reliably support lean mass preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Lacks scientific foundation, may restrict essential nutrients, and fails to address practical energy and recovery needs for athletes.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation 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.