Total Rating
6.5
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense fiber sources.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
6
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain fat loss.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.