Total Rating
6.3
out of 10
4.8
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for metabolic markers but lacks robust evidence compared to other structured diets.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may require careful planning to ensure optimal bioavailability and prevent deficiencies in specific nutrients like vitamin B12 and iron.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with balanced animal and plant foods but lacks optimal phytonutrient diversity and may rely on processed items.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Provides adequate nutrition when balanced but lacks strong evidence for long-term disease prevention and metabolic benefits compared to other well-researched diets.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
6
Balances cultural adherence with practical limitations in flexibility and accessibility.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Offers structured dietary rules but imposes significant social and logistical constraints that limit flexibility and real-world adaptability.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
6
Requires specialized certification and potentially higher costs, limiting accessibility and affordability for many.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Offers moderate satiety from protein and fiber but lacks strong evidence on sustained appetite suppression.
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 ⓘ
7
Provides moderate omega-3 sources from fish but may lack sufficient EPA/DHA and risk higher saturated fats from meat-heavy variations.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Offers moderate fiber diversity from permitted plant foods but lacks inherent emphasis on high-fiber whole foods compared to strict plant-based diets.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber and fermented foods but has restrictions limiting microbiome diversity.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients generally supportive of hormonal regulation but lacks specific evidence for targeted hormonal outcomes.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides moderate flexibility in macronutrient distribution but lacks specific evidence-based optimization for diverse health goals.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
7
Provides adequate protein sources but may lack optimal amino acid balance and digestibility compared to stricter omnivorous diets.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the culinary diversity and boldness of non-restrictive diets.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass maintenance when protein and energy needs are met, but lacks specific design for optimal body composition outcomes.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Provides moderate satiety through varied food choices but lacks structured calorie control mechanisms.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
7
Supports lean mass preservation through adequate protein and energy availability but lacks specific optimization for muscle retention.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks specific evidence for enhanced athletic performance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Provides moderate calorie control through food restrictions but lacks specific mechanisms for sustained fat loss or metabolic optimization.
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.