Total Rating
5.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and insulin sensitivity but risks elevated LDL and metabolic stress due to high protein intake and restrictive phases.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, D, and fiber without supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Prioritizes high-protein, low-carb foods but limits phytonutrient diversity and nutrient variety per calorie.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
5
Limited nutritional adequacy and potential long-term risks offset short-term metabolic benefits.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
5
Its strict initial phases and limited flexibility reduce long-term adherence potential.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
4
Its strict initial phase and limited food flexibility create significant challenges for social integration and daily routine adaptability.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
5
Requires strict meal planning, specific protein sources, and frequent preparation efforts, limiting accessibility and affordability for long-term adherence.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
6
High protein and low-carb structure may reduce hunger but strict early phases risk cravings and overeating.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
5
Limited emphasis on omega-3s and balanced unsaturated fats, with potential for high omega-6 intake.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet recommended daily intake for most phases.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
4
Limited fiber and prebiotic diversity, potential for digestive distress, and minimal microbiome-supporting foods.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive phases, potential micronutrient deficiencies, and stress hormone elevation from caloric restriction.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
4
Prioritizes high protein and low carbs/fats, leading to potential imbalances and limited adaptability.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
9
Provides high-quality animal-based proteins with complete amino acids and good digestibility, meeting sufficiency for muscle preservation and satiety.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
5
Limited flavor variety and restrictive early phases may reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Promotes fat loss with moderate muscle preservation but risks nutrient imbalances and long-term adherence challenges.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
6
Provides structured calorie control in early phases but lacks long-term flexibility and predictability for sustained energy balance.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
5
High protein content supports muscle retention but severe calorie restriction during phases risks muscle loss.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
4
Limited carbohydrate intake may impair energy availability and glycogen replenishment for most athletic activities.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
6
Promotes short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant adherence challenges.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.