Total Rating
2.8
out of 10
4.8
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but significant risks of insulin resistance, nutrient deficiencies, and metabolic adaptation.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Severely restricts food diversity and volume, leading to chronic deficiencies in critical micronutrients like B12, iron, and calcium.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
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.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
2
Promotes severe caloric restriction and nutrient deficiencies with limited evidence for long-term health benefits.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
2
Requires extreme dietary restriction, costly injections, and unsustainable long-term adherence due to severe limitations in flexibility and psychological tolerance.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel feasibility, and daily routine integration due to extreme dietary limitations and dependency on external supplements.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
2
Requires expensive supplements, extreme calorie restriction, and strict meal planning that is impractical for long-term adherence.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
3
Severely restricts calorie and nutrient intake, leading to persistent hunger and cravings despite potential short-term satiety from protein and fiber.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
3
Severely restricts essential unsaturated fats and omega-3s while potentially increasing harmful fats from processed foods.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet minimum dietary fiber requirements.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
3
Severely restricts dietary diversity and fiber sources, risking gut dysbiosis and digestive distress.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, thyroid, and sex hormone balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
2
Severely restricts macronutrient diversity and essential nutrients, leading to metabolic and physiological imbalances.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
3
Severely limited protein intake compromises muscle preservation and satiety despite potential high-quality sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
2
Severely restricts flavor variety and palatability, leading to unfulfilling and monotonous meals.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
3
Promotes rapid weight loss but significantly compromises lean mass preservation and metabolic health.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
3
Highly restrictive with limited flexibility and questionable effectiveness for sustainable energy management.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
3
Severe calorie restriction and potential protein inadequacy significantly impair muscle preservation.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
1
Severely restricts energy and nutrients, compromising performance, recovery, and hormonal balance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
3
Promotes rapid initial weight loss but lacks sustainable fat loss, high regain risk, and poor long-term adherence.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.