Total Rating
4.3
out of 10
6.5
out of 10
Metabolic Health ⓘ
4
Limited scientific evidence supports its impact on metabolic health markers.
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
Micronutrients ⓘ
4
Likely leads to chronic deficiencies in critical nutrients like B12 and iron without supplementation.
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential for low nutrient density per calorie due to restrictive food combinations.
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
Overall Health ⓘ
4
Limited scientific support for long-term health benefits, potential nutrient deficiencies, and lack of robust population-level evidence.
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
Sustainability ⓘ
5
Requires strict meal planning and food restrictions that may hinder long-term adherence and flexibility.
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging.
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
Practicality ⓘ
5
Requires strict meal planning and preparation rules that may disrupt daily routines and limit food variety.
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
Appetite Control ⓘ
3
Limited protein and fiber intake, combined with restrictive rules, may increase hunger and cravings without strong scientific support for appetite control.
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
Fat Quality ⓘ
5
Limited emphasis on high-quality fats and omega-3 adequacy, with potential omega-6 dominance and reliance on ALA.
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from plant foods but lacks diversity in fiber types and may restrict high-fiber sources.
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense fiber sources.
Gut Health ⓘ
5
Limited fiber diversity and lack of prebiotic/fermented food inclusion may hinder microbiome diversity and digestive support.
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from restrictive practices and lack of robust scientific validation.
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
Macro Balance ⓘ
3
Lacks structured macronutrient guidelines, leading to inconsistent protein, carbohydrate, and fat distribution.
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
Protein Quality ⓘ
4
Limited by incomplete amino acid profiles and restricted protein sources that hinder satiety and muscle support.
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
Taste ⓘ
5
Limited flavor variety and restrictive food combinations may reduce meal enjoyment and adaptability.
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
Body Composition ⓘ
3
Limited evidence supports fat loss without significant lean mass loss or metabolic benefits.
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
Energy Balance ⓘ
3
Lacks structured calorie control mechanisms and evidence for reliable energy intake management.
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
Lean Mass ⓘ
4
Limited protein adequacy and lack of evidence for lean mass preservation during caloric restriction.
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
Athletic Support ⓘ
3
Lacks sufficient caloric density, balanced macronutrients, and practical timing strategies to effectively support athletic performance and recovery.
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of short-term weight changes and poor long-term adherence.
6
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain fat loss.
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.