Total Rating
2.8
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but significant risks of insulin resistance, nutrient deficiencies, and metabolic adaptation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Severely restricts food diversity and volume, leading to chronic deficiencies in critical micronutrients like B12, iron, and calcium.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
4
Relies heavily on animal proteins with limited plant variety, resulting in lower phytonutrient diversity and potential nutrient gaps despite moderate nutrient content per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
2
Promotes severe caloric restriction and nutrient deficiencies with limited evidence for long-term health benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
2
Requires extreme dietary restriction, costly injections, and unsustainable long-term adherence due to severe limitations in flexibility and psychological tolerance.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel feasibility, and daily routine integration due to extreme dietary limitations and dependency on external supplements.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
2
Requires expensive supplements, extreme calorie restriction, and strict meal planning that is impractical for long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
3
Severely restricts calorie and nutrient intake, leading to persistent hunger and cravings despite potential short-term satiety from protein and fiber.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
3
Severely restricts essential unsaturated fats and omega-3s while potentially increasing harmful fats from processed foods.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet minimum dietary fiber requirements.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely restricts dietary diversity and fiber sources, risking gut dysbiosis and digestive distress.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, thyroid, and sex hormone balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
2
Severely restricts macronutrient diversity and essential nutrients, leading to metabolic and physiological imbalances.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
3
Severely limited protein intake compromises muscle preservation and satiety despite potential high-quality sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
2
Severely restricts flavor variety and palatability, leading to unfulfilling and monotonous meals.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
3
Promotes rapid weight loss but significantly compromises lean mass preservation and metabolic health.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
3
Highly restrictive with limited flexibility and questionable effectiveness for sustainable energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severe calorie restriction and potential protein inadequacy significantly impair muscle preservation.
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 ⓘ
1
Severely restricts energy and nutrients, compromising performance, recovery, and hormonal balance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
3
Promotes rapid initial weight loss but lacks sustainable fat loss, high regain risk, and poor long-term adherence.
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.