Total Rating
3.9
out of 10
8.1
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.