Total Rating
5.1
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
Micronutrients ⓘ
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
Nutrient Density ⓘ
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
Sustainability ⓘ
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
4
High restrictions and limited flexibility reduce long-term adherence potential.
Lifestyle Fit ⓘ
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
Gut Health ⓘ
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
Protein Quality ⓘ
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
Taste ⓘ
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
Energy Balance ⓘ
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
Lean Mass ⓘ
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
Athletic Support ⓘ
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
Weight Loss ⓘ
6
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and long-term adherence.
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
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.