Total Rating
3.9
out of 10
8.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with risks of dyslipidemia and inflammation.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
3
Lacks critical micronutrients like vitamin C and may inadequately supply calcium and vitamin D without supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
4
Lacks phytonutrient diversity and essential plant-derived nutrients, relying heavily on calorie-dense animal foods with limited bioavailable micronutrient variety.
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 ⓘ
4
Lacks essential plant-based nutrients and has limited evidence for long-term health benefits.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
3
Severely restricts food variety and flexibility, leading to high psychological stress and limited long-term adherence potential.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and adaptability, causing significant lifestyle disruption.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
4
Requires significant cost, limited food variety, and potential meal monotony affecting long-term adherence.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
6
Provides adequate protein and fat for satiety but lacks fiber and may trigger cravings due to restrictive nature.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3s, with potential for high saturated fat intake and imbalanced omega-6 to omega-3 ratio.
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 ⓘ
1
Severely restricts fiber-rich plant foods, leading to minimal fiber intake and poor support for gut and metabolic health.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
3
Severely limits dietary fiber and prebiotic/fermented foods, risking microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
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 ⓘ
6
Provides adequate protein and fiber but lacks flexibility in fat and carb adjustments for diverse goals.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and micronutrient synergy in some scenarios.
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 ⓘ
6
Offers rich, savory flavors but lacks variety and adaptability, potentially leading to monotony over time.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
5
Promotes fat loss with adequate protein but risks muscle loss and lacks robust long-term evidence for optimal body composition.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
5
Provides satiety from high protein/fat but lacks structured calorie control, flexibility for deficit/surplus, and robust evidence 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 ⓘ
5
Provides adequate protein but may compromise energy availability and training performance, limiting lean mass preservation during caloric restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate protein but lacks sufficient carbohydrates for high-intensity training and may compromise energy availability.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
5
May induce short-term weight loss through calorie restriction but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
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.