Total Rating
6.8
out of 10
5.7
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.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but has potential gaps in vitamin D and iodine without supplementation or specific food sources.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant-based foods and lean proteins but lacks optimal phytonutrient variety and bioavailability optimization.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
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.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
7
Balances cultural adherence with practical flexibility but may face challenges in economic accessibility and long-term adaptation for non-religious populations.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
7
Balances cultural integration with moderate flexibility, though travel and social adaptability vary by context.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Offers balanced affordability and accessibility with minimal preparation effort but requires mindful adherence to halal guidelines.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Balances protein, fiber, and meal timing to support satiety but may risk overeating during feasting periods.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
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.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse whole foods but lacks specific evidence linking to optimized gut or metabolic outcomes.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
7
Provides moderate fiber diversity and some prebiotic/fermented foods but lacks strict plant-based emphasis for maximal microbiome support.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients supporting hormone regulation but lacks robust evidence on specific hormonal outcomes.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides a generally balanced macronutrient distribution with adequate protein, moderate carbs, and healthy fats, but lacks specific adaptability for individual goals.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but lacks optimal amino acid balance and digestibility compared to higher-quality diets.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
7
Offers a diverse range of flavorful, culturally rich foods adaptable to various cuisines, supporting long-term adherence through enjoyable meals.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
6
Provides balanced macronutrients but lacks structured guidance for optimal fat-muscle ratio improvement.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Provides moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
7
Provides adequate protein and energy but may risk muscle loss during Ramadan fasting if caloric intake is insufficient.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and hydration but may lack specific micronutrients if strictly plant-based, requiring careful planning.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential and balanced macronutrients but lacks strong evidence for sustained fat loss compared to other structured diets.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.