Total Rating
5.2
out of 10
3.9
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits across diverse populations.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation or fortification.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
6
Provides moderate nutrient-rich foods but may lack optimal phytonutrient diversity and bioavailability strategies.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
6
Offers potential benefits for chronic disease risk but may require supplementation to avoid nutrient deficiencies over time.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Moderate social and practical flexibility but limited adaptability for diverse lifestyles and real-world constraints.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
5
Requires moderate cost, accessible ingredients, and flexible meal planning but may demand significant time and effort for strict adherence.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
6
Provides moderate satiety through fiber but risks hunger if protein is insufficient.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
5
Limited support for sex hormones and micronutrient balance, with risks of deficiency impacting hormonal regulation.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks flexibility and evidence for optimal fat balance.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term adherence.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
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.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
5
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
5
May support lean mass retention with adequate protein but faces challenges in energy density and amino acid completeness.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
6
Provides adequate macronutrients but may struggle with consistent micronutrient density and energy availability for high-intensity training.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.