Total Rating
3.4
out of 10
3.8
out of 10
Metabolic Health ⓘ
3
Likely impairs blood sugar stability, elevates triglycerides, and promotes chronic inflammation due to alcohol-centric focus.
6
May improve some metabolic markers but risks nutrient deficiencies and lacks robust long-term evidence for comprehensive metabolic health.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation.
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, nutrient-poor foods with limited phytonutrient diversity and poor bioavailability.
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and calorie-efficient nutrient profiles.
Overall Health ⓘ
3
Likely insufficient in essential nutrients and associated with chronic disease risks due to potential alcohol or restrictive components.
4
Limited scientific evidence supports its long-term health benefits, with potential risks of nutritional deficiencies and lack of population-level validation.
Sustainability ⓘ
4
Requires significant dietary restrictions and may lack flexibility, leading to challenges in long-term adherence and practicality.
2
Lacks evidence for long-term adherence, practicality, and flexibility due to unclear dietary guidelines and potential reliance on non-standard methods.
Lifestyle Fit ⓘ
5
Limited flexibility and potential social conflicts due to alcohol focus may hinder real-world adherence.
3
Severely restricts social and travel flexibility with limited food options and high planning demands.
Practicality ⓘ
3
Relies on alcohol, which is costly, inaccessible in some regions, and disruptive to daily life.
2
Requires specialized, non-standard equipment and lacks accessible, affordable food options.
Appetite Control ⓘ
4
Relies on alcohol for satiety, which may suppress short-term hunger but risks long-term cravings and poor nutrient balance.
2
Lacks scientific evidence and physiological mechanisms to reliably control appetite or reduce hunger.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential for harmful fat intake from alcohol and processed foods.
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA compromises cardiovascular and cognitive benefits.
Fiber Intake ⓘ
2
Severely lacking in diverse, nutrient-dense fiber sources and associated health benefits.
2
Severely limited fiber diversity and quantity, failing to meet basic dietary recommendations for gut and metabolic health.
Gut Health ⓘ
3
Likely low in fiber and includes alcohol, which disrupts gut microbiome and causes digestive distress.
3
Lacks sufficient dietary fiber, prebiotic/fermented foods, and evidence for microbiome diversity or digestive benefits.
Hormonal Support ⓘ
4
Limited micronutrient adequacy and potential insulin/glucose instability may hinder hormonal balance.
3
Likely lacks essential micronutrients and may induce hormonal imbalances through restrictive practices.
Macro Balance ⓘ
5
Provides basic macronutrient structure but lacks adaptability and evidence-based optimization for diverse health and performance goals.
4
Relies on restrictive plant-based framework with limited adaptability and potential nutrient gaps.
Protein Quality ⓘ
3
Relies on poor-quality, incomplete protein sources with insufficient amino acid balance and digestibility.
4
Lacks sufficient high-quality protein sources and essential amino acids.
Taste ⓘ
3
Lacks variety and flavorful food options, leading to limited enjoyment and potential adherence challenges.
4
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk without strict adherence to caloric and nutrient balance.
3
Limited evidence on protein adequacy and risk of lean mass loss without specific nutritional details.
Energy Balance ⓘ
4
Lacks structured calorie control and may involve hidden calories from liquids or processed foods, limiting reliable energy management.
3
Lacks structured calorie control, promotes restrictive hunger, and has limited evidence for consistent energy management.
Lean Mass ⓘ
3
Likely insufficient protein and alcohol-related catabolism impair muscle retention.
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
Athletic Support ⓘ
3
Chronic alcohol consumption impairs energy availability, nutrient absorption, and recovery, undermining athletic performance and adaptation.
3
Severely restricts energy and macronutrients, risking underfueling and impaired recovery.
Weight Loss ⓘ
3
Relies on short-term water and glycogen loss rather than sustainable fat reduction.
2
Lacks credible evidence for sustained calorie deficit or fat loss, with no scientific support for its mechanisms or long-term effectiveness.
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.