Total Rating
7.1
out of 10
4.8
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
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient bioavailability or diversity in key sources like B12 and iron.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
8
Balances nutrient-dense whole foods with moderate phytonutrient variety and bioavailability considerations.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Balances macronutrients and supports metabolic health but may lack long-term sustainability and comprehensive nutrient adequacy.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
7
Offers moderate flexibility and accessible foods but may challenge long-term adherence due to protein-centric focus and limited carb variety.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
7
Offers structured flexibility for social and travel scenarios but requires planning for fasting days.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Balances common, affordable ingredients with moderate meal planning and preparation demands, though structured adherence may challenge busy lifestyles.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Provides balanced protein and fiber to support satiety but lacks robust evidence on long-term appetite suppression.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
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.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides moderate macronutrient balance but lacks robust evidence for sustained hormonal regulation.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides moderate protein and balanced fats but lacks flexibility for individual needs and evidence for optimal outcomes.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
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.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary diversity for some.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
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.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
7
Provides structured portion control and satiety-supporting nutrients but lacks explicit calorie tracking and flexibility for precise energy management.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
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.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides balanced macronutrients but lacks specific athletic timing strategies and may underfuel high-intensity athletes.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential with some evidence for fat loss but limited long-term sustainability and mixed metabolic outcomes.
5
Limited evidence for sustained fat loss and potential adherence 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.