Total Rating
4.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Limited evidence supports metabolic improvements, but potential benefits from polyphenols are offset by lack of comprehensive research and possible nutrient imbalances.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Relies heavily on limited food sources, risking deficiencies in B12, vitamin D, and other critical nutrients without fortification or supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential nutrient gaps despite some antioxidant benefits.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
3
Severely restricts essential nutrients and lacks robust evidence for long-term health benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires restrictive food choices and lacks flexibility, making long-term adherence difficult.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant dietary restriction and limited variety, making long-term adherence challenging despite accessible and affordable grapes.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Limited protein and fiber content may lead to hunger, but low energy density could support satiety.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Relies on low-fiber fruits with limited diversity and fails to meet recommended fiber intake for optimal gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort due to high sugar content reduce its effectiveness for gut health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence for optimal macro ratios.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with insufficient amino acids and poor digestibility.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor and satiety but limited variety and adaptability.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
4
Limited protein intake and insufficient evidence for fat loss while preserving lean mass.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and variable satiety impact due to high sugar content and lack of clear portion guidance.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Limited macronutrient variety and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for short-term calorie deficit but questionable long-term sustainability and metabolic effects.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.