Total Rating
3.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
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 reliance on low-calorie, nutrient-dense but restrictive food selections.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
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 ⓘ
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
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 ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.