Total Rating
3.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from alcohol and variable cholesterol effects.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Lacks essential micronutrients like calcium, iron, and vitamin D without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense alcohol and eggs reduce nutrient efficiency per calorie.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
3
Lacks nutritional balance and poses risks from alcohol consumption despite potential short-term cardiovascular benefits.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
3
Severely restrictive food choices limit flexibility, psychological tolerance, and long-term adherence potential.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
2
Severely restricts social interactions, travel adaptability, and daily flexibility while causing significant stress and cognitive load.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Limited food variety and potential cost of wine may hinder long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
3
Limited protein and fiber, high energy density from wine, and restrictive nature may lead to cravings and overeating.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce fat quality benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
2
Provides minimal fiber from non-diverse sources, failing to meet basic dietary requirements for gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
3
Severely limited fiber and microbiome-supporting foods, with potential for digestive distress and poor nutrient diversity.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential cortisol elevation from caloric restriction and alcohol consumption.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
3
Severely restricts macronutrient diversity and lacks adaptability for functional health outcomes.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
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.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk with restrictive caloric intake.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
3
Lacks structured calorie control, relies on high-calorie liquids, and promotes inconsistent energy intake.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Severely restricts protein and energy, promotes muscle catabolism via alcohol and caloric deficit.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
2
Severely restricts essential macronutrients and micronutrients critical for energy, recovery, and performance.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
3
Lacks structured calorie deficit, promotes potential metabolic disruption from alcohol, and lacks robust evidence for sustained fat loss.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.