Total Rating
3.1
out of 10
4.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential for nutrient deficiencies and metabolic stress under strict protocols.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
2
Fails to provide essential vitamins like B12 and D, and critical minerals like iodine and iron in sufficient bioavailable forms.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Provides moderate nutrient density from fruits and vegetables but lacks fat-soluble vitamin bioavailability and phytonutrient diversity.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
2
Severe nutritional deficiencies and lack of long-term scientific support for overall health.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
2
Requires extreme dietary restrictions, complex preparation, and limited flexibility, making long-term adherence highly challenging.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
2
Severely restricts social interaction, travel feasibility, and daily routine integration due to rigid food rules and resource dependency.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically demanding components with minimal real-world adherence feasibility.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but high fiber and low energy density provide some satiety.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
4
Limited high-quality fat sources and reliance on ALA without EPA/DHA compromise cardiovascular and neurological benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but limited diversity and practicality due to juicing and restrictive nature.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, risking digestive discomfort and limited microbiome support.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
3
Severe caloric restriction and nutrient deficiencies likely impair hormonal balance and metabolic function.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing carbs, lacks adaptability, and has limited evidence for functional outcomes.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
2
Severely limited by incomplete amino acid profiles, low digestibility, and insufficient total protein intake for recovery and satiety.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
3
Lacks flavor variety and satiety, leading to monotony and reduced adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
3
Severely restricts protein and calories, risking lean mass loss and impairing training performance.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
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 structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and poor lean mass preservation.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
2
Severely restricts calories, protein, and essential fats while lacking practicality for sustaining athletic performance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
3
Limited evidence for sustained fat loss, with potential for muscle loss and poor long-term adherence.
5
Limited evidence for sustained fat loss and potential adherence 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.