Total Rating
4.3
out of 10
6.9
out of 10
Metabolic Health ⓘ
4
Limited scientific evidence supports its impact on metabolic health markers.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
4
Likely leads to chronic deficiencies in critical nutrients like B12 and iron without supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential for low nutrient density per calorie due to restrictive food combinations.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
4
Limited scientific support for long-term health benefits, potential nutrient deficiencies, and lack of robust population-level evidence.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Requires strict meal planning and food restrictions that may hinder long-term adherence and flexibility.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires strict meal planning and preparation rules that may disrupt daily routines and limit food variety.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
3
Limited protein and fiber intake, combined with restrictive rules, may increase hunger and cravings without strong scientific support for appetite control.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Limited emphasis on high-quality fats and omega-3 adequacy, with potential omega-6 dominance and reliance on ALA.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from plant foods but lacks diversity in fiber types and may restrict high-fiber sources.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
5
Limited fiber diversity and lack of prebiotic/fermented food inclusion may hinder microbiome diversity and digestive support.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
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 balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
3
Lacks structured macronutrient guidelines, leading to inconsistent protein, carbohydrate, and fat distribution.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
4
Limited by incomplete amino acid profiles and restricted protein sources that hinder satiety and muscle support.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Limited flavor variety and restrictive food combinations may reduce meal enjoyment and adaptability.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
3
Limited evidence supports fat loss without significant lean mass loss or metabolic benefits.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
3
Lacks structured calorie control mechanisms and evidence for reliable energy intake management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
4
Limited protein adequacy and lack of evidence for lean mass preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
3
Lacks sufficient caloric density, balanced macronutrients, and practical timing strategies to effectively support athletic performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of short-term weight changes and poor long-term adherence.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.