Total Rating
3.9
out of 10
8.6
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
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 healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
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 and immune health through fiber-rich, fermented, and nutrient-dense foods.
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 hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
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 plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.