Total Rating
4.1
out of 10
3.9
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.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
3
Relies heavily on limited food sources, risking deficiencies in B12, vitamin D, and other critical nutrients without fortification or supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential nutrient gaps despite some antioxidant benefits.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
3
Severely restricts essential nutrients and lacks robust evidence for long-term health benefits.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
3
Requires restrictive food choices and lacks flexibility, making long-term adherence difficult.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world adherence.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
5
Requires significant dietary restriction and limited variety, making long-term adherence challenging despite accessible and affordable grapes.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
5
Limited protein and fiber content may lead to hunger, but low energy density could support satiety.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
3
Relies on low-fiber fruits with limited diversity and fails to meet recommended fiber intake for optimal gut and metabolic health.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort due to high sugar content reduce its effectiveness for gut health.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence for optimal macro ratios.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with insufficient amino acids and poor digestibility.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
6
Offers moderate flavor and satiety but limited variety and adaptability.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
4
Limited protein intake and insufficient evidence for fat loss while preserving lean mass.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
4
Limited structure for calorie control and variable satiety impact due to high sugar content and lack of clear portion guidance.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
5
Limited macronutrient variety and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for short-term calorie deficit but questionable long-term sustainability and metabolic effects.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.