Total Rating
4.6
out of 10
5.5
out of 10
Metabolic Health ⓘ
5
Limited evidence supports metabolic benefits, with mixed results on inflammation and insulin sensitivity but insufficient data on broader cardiometabolic markers.
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
Micronutrients ⓘ
3
Significant risk of deficiencies in B12, iodine, and iron due to exclusion of key food sources.
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential reliance on processed gluten/casein-free products reduce nutrient density per calorie.
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and lack of population-level disease prevention outcomes.
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
Sustainability ⓘ
3
Requires strict elimination of common foods, leading to high cost, limited flexibility, and social challenges that hinder long-term adherence.
4
High restrictions and limited flexibility reduce long-term adherence potential.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments, limiting spontaneity and increasing planning burden.
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant cost, effort, and planning due to restricted food choices and limited accessibility of specialty products.
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
Appetite Control ⓘ
6
May reduce cravings in sensitive individuals but lacks robust evidence for consistent appetite control.
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential reliance on processed alternatives.
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from diverse plant sources but risks insufficient intake if processed gluten-free products replace whole foods.
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity but may reduce inflammation in some individuals.
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
Hormonal Support ⓘ
6
Limited micronutrient diversity and potential deficiencies in iodine/zinc may hinder hormonal balance.
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Limited flexibility in macronutrient ratios due to restricted food sources, risking imbalances without careful planning.
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
Protein Quality ⓘ
6
Provides adequate protein if animal sources are included but risks deficiency without them.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
Taste ⓘ
6
Offers moderate flavor variety with creative seasoning but may require effort to avoid blandness and maintain long-term enjoyment.
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
Body Composition ⓘ
5
Limited evidence supports fat loss while preserving lean mass, with risks of inadequate protein intake if not carefully managed.
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through fiber-rich foods.
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation without strict adherence to high-quality protein sources.
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
Athletic Support ⓘ
5
Provides adequate macronutrients but lacks strong evidence for enhanced athletic performance or recovery.
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
Weight Loss ⓘ
4
Limited evidence for sustained fat loss, with risks of poor sustainability and potential muscle loss.
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
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.