Total Rating
5.0
out of 10
5.1
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.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks reliable coverage of critical vitamins and minerals like calcium, iodine, and vitamin D without supplementation.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
4
Prioritizes calorie-dense fats over diverse, minimally processed plant foods, limiting phytonutrient variety and nutrient efficiency per calorie.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
5
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may cause psychological stress due to restrictive food choices.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, with rigid food restrictions that may disrupt daily routines and reduce long-term adherence.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
Requires strict fat avoidance and may limit food variety, increasing complexity and reducing long-term feasibility.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
6
Provides moderate satiety through protein and fat but may lack fiber and sustainable behavioral strategies.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
3
Severely restricts essential healthy fats and lacks sufficient omega-3 sources, risking cardiovascular and hormonal imbalances.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from whole foods but lacks consistency and diversity in fiber types across phases.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
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 evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
5
Provides moderate protein and carbs but restricts fat too severely, limiting metabolic flexibility and nutrient diversity.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
5
Provides moderate protein sufficiency but relies on incomplete plant sources with limited amino acid balance and digestibility.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
6
Offers moderate flavor variety with plant-based emphasis but risks monotony without intentional seasoning or ingredient diversity.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss despite potential fat reduction.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during weight loss.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for metabolic adaptation and poor long-term adherence.
6
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and long-term adherence.
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.