Total Rating
6.8
out of 10
8.1
out of 10
Metabolic Health ⓘ
7
Provides moderate benefits for metabolic health through fasting and whole foods but lacks consistent evidence on long-term lipid and inflammatory outcomes.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but has potential gaps in vitamin D and iodine without supplementation or specific food sources.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant-based foods and lean proteins but lacks optimal phytonutrient variety and bioavailability optimization.
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 ⓘ
6
Provides balanced macronutrients and cultural dietary patterns but lacks robust long-term scientific evidence for disease prevention and nutrient adequacy across diverse populations.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
7
Balances cultural adherence with practical flexibility but may face challenges in economic accessibility and long-term adaptation for non-religious populations.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
7
Balances cultural integration with moderate flexibility, though travel and social adaptability vary by context.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Offers balanced affordability and accessibility with minimal preparation effort but requires mindful adherence to halal guidelines.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
7
Balances protein, fiber, and meal timing to support satiety but may risk overeating during feasting periods.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
7
Provides moderate intake of whole-food unsaturated fats but lacks emphasis on omega-3 adequacy and may include saturated fats from animal sources.
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 ⓘ
7
Provides adequate fiber from diverse whole foods but lacks specific evidence linking to optimized gut or metabolic outcomes.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
7
Provides moderate fiber diversity and some prebiotic/fermented foods but lacks strict plant-based emphasis for maximal microbiome support.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients supporting hormone regulation but lacks robust evidence on specific hormonal outcomes.
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 ⓘ
7
Provides a generally balanced macronutrient distribution with adequate protein, moderate carbs, and healthy fats, but lacks specific adaptability for individual goals.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but lacks optimal amino acid balance and digestibility compared to higher-quality diets.
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 ⓘ
7
Offers a diverse range of flavorful, culturally rich foods adaptable to various cuisines, supporting long-term adherence through enjoyable meals.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
6
Provides balanced macronutrients but lacks structured guidance for optimal fat-muscle ratio improvement.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
5
Provides moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
7
Provides adequate protein and energy but may risk muscle loss during Ramadan fasting if caloric intake is insufficient.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
6
Provides adequate macronutrients and hydration but may lack specific micronutrients if strictly plant-based, requiring careful planning.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential and balanced macronutrients but lacks strong evidence for sustained fat loss compared to other structured diets.
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.