Total Rating
3.8
out of 10
4.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports sustained metabolic benefits, with risks of insulin resistance and lipid imbalances from extreme calorie restriction.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
2
Severely lacks essential vitamins and minerals like B12, D, and iron, leading to high deficiency risk.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and potential bioavailability trade-offs.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
3
Likely leads to nutrient deficiencies and metabolic risks due to processed ingredients and unsustainable restrictions.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
3
Relies on short-term restrictive eating patterns that trigger cravings, social disruption, and long-term metabolic risks, making long-term adherence highly unlikely.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited flexibility during strict phases disrupts social and travel scenarios, increasing stress and reducing long-term adherence.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Requires minimal preparation and affordability but may lack flexibility and long-term sustainability.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
2
Relies on high sugar and low protein/fiber, leading to intense cravings and hunger despite calorie restriction.
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 ⓘ
7
Emphasizes whole-food unsaturated fats but may lack sufficient EPA/DHA and risk imbalanced omega-6 to omega-3 ratios.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
1
Severely deficient in fiber quantity and quality, relying on processed foods that lack diverse, nutrient-dense fiber sources.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
2
Severely compromises gut microbiome diversity and promotes inflammatory, low-fiber, ultra-processed foods linked to digestive distress.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
2
Severely disrupts hormonal balance through extreme caloric restriction, nutrient deficiencies, and erratic blood sugar fluctuations.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fiber while prioritizing high-sugar snacks, leading to metabolic stress and poor long-term adherence.
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 high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some contexts.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor satisfaction but limited variety and potential satiety issues.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
2
Severely lacks protein and nutrients, risking muscle loss and metabolic dysfunction.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Limited calorie control due to reliance on satiety cues without structured tracking or portion guidance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant lean mass loss during fat loss.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
3
Lacks sufficient carbohydrates for energy, essential micronutrients, and balanced macronutrients to support training and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Creates a calorie deficit but risks weight regain and metabolic instability due to structured cheat days.
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.