Total Rating
4.1
out of 10
8.6
out of 10
Metabolic Health ⓘ
5
Limited evidence supports measurable improvements in metabolic markers like blood sugar, lipids, and inflammation compared to well-established diets.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
3
Severely restricts key animal-based micronutrient sources, risking deficiencies in B12, D, iodine, and calcium without supplementation.
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 processed animal products reduce nutrient density per calorie.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term disease prevention evidence undermine its overall health benefits.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
3
Requires extreme dietary restrictions, limited food variety, and significant time/effort, making long-term adherence challenging.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
3
Severe dietary restrictions limit social engagement, travel flexibility, and adaptability, creating significant lifestyle challenges.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited foods with complex preparation and strict adherence, limiting accessibility and sustainability for most.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or craving management.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
6
Limited inclusion of high-quality omega-3 sources like fish, with potential for imbalanced omega-6 intake and restrictive fat variety.
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 ⓘ
6
Provides moderate fiber quantity from limited plant sources but lacks diversity and evidence for optimal gut health outcomes.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
4
Limited fiber diversity and restrictive nature may hinder microbiome diversity and long-term digestive tolerance.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive nutrient profile and lack of robust evidence on hormone regulation.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
4
Restricts macronutrient flexibility and prioritizes gut healing over balanced energy and nutrient diversity.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
4
Provides limited high-quality animal protein sources but lacks sufficient amino acid diversity and quantity for optimal muscle recovery and satiety.
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 ⓘ
5
Offers some flavorful elements but limited variety and potential for monotony due to strict ingredient restrictions.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
5
May support fat loss but lacks robust evidence for lean mass preservation and training compatibility.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
4
Limited structure for calorie control and rigid restrictions hinder consistent energy management.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
4
Limited protein quality and quantity may hinder muscle retention during calorie deficits.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive nature may hinder energy and recovery for athletes.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
3
Limited evidence supports sustainable fat loss, with restrictive nature and lack of calorie deficit mechanisms hindering long-term weight management.
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.