Total Rating
3.1
out of 10
5.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential for nutrient deficiencies and metabolic stress under strict protocols.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
2
Fails to provide essential vitamins like B12 and D, and critical minerals like iodine and iron in sufficient bioavailable forms.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
5
Provides moderate nutrient density from fruits and vegetables but lacks fat-soluble vitamin bioavailability and phytonutrient diversity.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
2
Severe nutritional deficiencies and lack of long-term scientific support for overall health.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
2
Requires extreme dietary restrictions, complex preparation, and limited flexibility, making long-term adherence highly challenging.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
2
Severely restricts social interaction, travel feasibility, and daily routine integration due to rigid food rules and resource dependency.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically demanding components with minimal real-world adherence feasibility.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but high fiber and low energy density provide some satiety.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
4
Limited high-quality fat sources and reliance on ALA without EPA/DHA compromise cardiovascular and neurological benefits.
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 adequate fiber quantity but limited diversity and practicality due to juicing and restrictive nature.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, risking digestive discomfort and limited microbiome support.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
3
Severe caloric restriction and nutrient deficiencies likely impair hormonal balance and metabolic function.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing carbs, lacks adaptability, and has limited evidence for functional outcomes.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
2
Severely limited by incomplete amino acid profiles, low digestibility, and insufficient total protein intake for recovery and satiety.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
3
Lacks flavor variety and satiety, leading to monotony and reduced adherence.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
3
Severely restricts protein and calories, risking lean mass loss and impairing training performance.
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 ⓘ
3
Lacks flexibility for calorie adjustment, imposes rigid restrictions, and relies on nutrient-dense but calorie-dense foods that may hinder sustainable energy management.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and poor lean mass preservation.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
2
Severely restricts calories, protein, and essential fats while lacking practicality for sustaining athletic performance.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
Weight Loss ⓘ
3
Limited evidence for sustained fat loss, with potential for muscle loss 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.