Total Rating
3.3
out of 10
6.9
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with potential risks from nutrient deficiencies and lack of balanced dietary context.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, iodine, and calcium, leading to significant deficiency risks.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
2
Primarily water with minimal nutrients per calorie and limited phytonutrient diversity.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
3
Lacks essential nutrients and lacks robust evidence for long-term health benefits.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
4
Limited flexibility and potential nutritional deficiencies reduce long-term adherence potential.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely limits social engagement, travel adaptability, and daily routine integration due to restrictive food requirements and lack of flexibility.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
7
Requires minimal cost and effort but lacks variety and may strain adherence due to restrictive nature.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
3
Severely limited protein and fiber, leading to frequent hunger and unsustainable cravings.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
1
Severely lacks essential unsaturated fats, omega-3s, and balanced fat profiles, risking cardiovascular and neurological deficiencies.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
3
Provides minimal fiber with poor diversity and fails to meet recommended daily intake for optimal gut and metabolic health.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome support.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
3
Severely restricts calories and nutrients, disrupting insulin, cortisol, and sex hormone balance while lacking essential micronutrients for hormonal function.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
2
Severely restricts all macronutrients, compromising essential nutrient intake and metabolic function.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
2
Severely lacks sufficient high-quality protein sources to meet recovery, satiety, and muscle preservation needs.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
2
Celery juice's strong, unappealing flavor and extreme dietary monotony severely limit enjoyment and adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
2
Lacks structure for calorie control, promotes unintended overeating, and has minimal evidence for sustainable energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and impaired training performance.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
2
Severely lacks caloric density, macronutrient balance, and essential micronutrients critical for sustained athletic performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
3
Limited calorie deficit potential with poor sustainability and minimal evidence for sustained fat loss.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.