Total Rating
3.9
out of 10
3.1
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
3
Severely restricts dietary diversity and may impair 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.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor 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.