Total Rating
5.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers with high saturated fat intake.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks reliable coverage of critical vitamins and minerals like calcium, iodine, 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
Prioritizes calorie-dense fats over diverse, minimally processed plant foods, limiting phytonutrient variety and nutrient efficiency per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may cause psychological stress due to restrictive food choices.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, with rigid food restrictions that may disrupt daily routines and reduce long-term adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires strict fat avoidance and may limit food variety, increasing complexity and reducing long-term feasibility.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety through protein and fat but may lack fiber and sustainable behavioral strategies.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
3
Severely restricts essential healthy fats and lacks sufficient omega-3 sources, risking cardiovascular and hormonal imbalances.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from whole foods but lacks consistency and diversity in fiber types across phases.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but lacks comprehensive micronutrient coverage and may disrupt sex hormone balance with excessive saturated fat.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides moderate protein and carbs but restricts fat too severely, limiting metabolic flexibility and nutrient diversity.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides moderate protein sufficiency but relies on incomplete plant sources with limited amino acid balance and digestibility.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety with plant-based emphasis but risks monotony without intentional seasoning or ingredient diversity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss despite potential fat reduction.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during weight loss.
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 ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for metabolic adaptation and poor long-term adherence.
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.