Total Rating
5.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits across diverse populations.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation or fortification.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient-rich foods but may lack optimal phytonutrient diversity and bioavailability strategies.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers potential benefits for chronic disease risk but may require supplementation to avoid nutrient deficiencies over time.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Moderate social and practical flexibility but limited adaptability for diverse lifestyles and real-world constraints.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires moderate cost, accessible ingredients, and flexible meal planning but may demand significant time and effort for strict adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety through fiber but risks hunger if protein is insufficient.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited support for sex hormones and micronutrient balance, with risks of deficiency impacting hormonal regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks flexibility and evidence for optimal fat balance.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal 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 ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
May support body composition if protein and energy needs are met, but lacks strong evidence for fat loss while preserving lean mass.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
May support lean mass retention with adequate protein but faces challenges in energy density and amino acid completeness.
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 ⓘ
6
Provides adequate macronutrients but may struggle with consistent micronutrient density and energy availability for high-intensity training.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
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.