Total Rating
7.1
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may elevate inflammation and strain metabolic flexibility with high protein intake.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient bioavailability or diversity in key sources like B12 and iron.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
8
Balances nutrient-dense whole foods with moderate phytonutrient variety and bioavailability considerations.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Balances macronutrients and supports metabolic health but may lack long-term sustainability and comprehensive nutrient adequacy.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Offers moderate flexibility and accessible foods but may challenge long-term adherence due to protein-centric focus and limited carb variety.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
7
Offers structured flexibility for social and travel scenarios but requires planning for fasting days.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Balances common, affordable ingredients with moderate meal planning and preparation demands, though structured adherence may challenge busy lifestyles.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides balanced protein and fiber to support satiety but lacks robust evidence on long-term appetite suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and includes EPA/DHA from fish, but omega-6 balance and saturated fat sources could be more optimized.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides moderate macronutrient balance but lacks robust evidence for sustained hormonal regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
7
Provides moderate protein and balanced fats but lacks flexibility for individual needs and evidence for optimal outcomes.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
8
Provides sufficient high-quality animal proteins with balanced amino acids and digestibility, but lacks diversity in protein sources and may not optimize satiety through meal distribution.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary diversity for some.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
7
Balances protein intake to support lean mass while promoting fat loss, but lacks robust long-term evidence for consistent body composition improvements.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
7
Provides structured portion control and satiety-supporting nutrients but lacks explicit calorie tracking and flexibility for precise energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during fat loss with balanced energy intake, but lacks robust evidence on long-term lean mass outcomes.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides balanced macronutrients but lacks specific athletic timing strategies and may underfuel high-intensity athletes.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential with some evidence for fat loss but limited long-term sustainability and mixed metabolic outcomes.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.