Total Rating
3.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from alcohol and variable cholesterol effects.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like calcium, iron, and vitamin D without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense alcohol and eggs reduce nutrient efficiency per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
3
Lacks nutritional balance and poses risks from alcohol consumption despite potential short-term cardiovascular benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Severely restrictive food choices limit flexibility, psychological tolerance, and long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
2
Severely restricts social interactions, travel adaptability, and daily flexibility while causing significant stress and cognitive load.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Limited food variety and potential cost of wine may hinder long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
3
Limited protein and fiber, high energy density from wine, and restrictive nature may lead to cravings and overeating.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce fat quality benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
2
Provides minimal fiber from non-diverse sources, failing to meet basic dietary requirements for gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely limited fiber and microbiome-supporting foods, with potential for digestive distress and poor nutrient diversity.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential cortisol elevation from caloric restriction and alcohol consumption.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Severely restricts macronutrient diversity and lacks adaptability for functional health outcomes.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate high-quality protein from eggs but may lack sufficient variety and completeness in amino acid profile when relying heavily on wine.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk with restrictive caloric intake.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
3
Lacks structured calorie control, relies on high-calorie liquids, and promotes inconsistent energy intake.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severely restricts protein and energy, promotes muscle catabolism via alcohol and caloric deficit.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
2
Severely restricts essential macronutrients and micronutrients critical for energy, recovery, and performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
3
Lacks structured calorie deficit, promotes potential metabolic disruption from alcohol, and lacks robust evidence for sustained fat loss.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.