Total Rating
4.6
out of 10
5.1
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.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
3
Significant risk of deficiencies in B12, iodine, and iron due to exclusion of key food sources.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential reliance on processed gluten/casein-free products reduce nutrient density per calorie.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive 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 risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
3
Requires strict elimination of common foods, leading to high cost, limited flexibility, and social challenges that hinder long-term adherence.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments, limiting spontaneity and increasing planning burden.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
5
Requires significant cost, effort, and planning due to restricted food choices and limited accessibility of specialty products.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
6
May reduce cravings in sensitive individuals but lacks robust evidence for consistent appetite control.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
6
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential reliance on processed alternatives.
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 moderate fiber quantity from diverse plant sources but risks insufficient intake if processed gluten-free products replace whole foods.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity but may reduce inflammation in some individuals.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
6
Limited micronutrient diversity and potential deficiencies in iodine/zinc may hinder hormonal balance.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
6
Limited flexibility in macronutrient ratios due to restricted food sources, risking imbalances without careful planning.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
6
Provides adequate protein if animal sources are included but risks deficiency without them.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
6
Offers moderate flavor variety with creative seasoning but may require effort to avoid blandness and maintain long-term enjoyment.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
5
Limited evidence supports fat loss while preserving lean mass, with risks of inadequate protein intake if not carefully managed.
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 ⓘ
5
Limited structure for calorie control but may support satiety through fiber-rich foods.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
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 support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
5
Provides adequate macronutrients but lacks strong evidence for enhanced athletic performance or recovery.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
Weight Loss ⓘ
4
Limited evidence for sustained fat loss, with risks of poor sustainability and potential muscle loss.
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.