Total Rating
3.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
May transiently improve some metabolic markers but risks nutrient deficiencies and metabolic stress with long-term use.
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and risks elevated LDL in some individuals.
Micronutrients ⓘ
3
Risks deficiencies in B12, iodine, and other nutrients without fortification or supplementation.
6
Provides adequate protein and some vitamins/minerals but lacks consistent coverage of B12, iodine, and vitamin D without supplementation.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed liquids reduce nutrient density per calorie.
6
Prioritizes calorie-dense animal products over diverse plant-based phytonutrients.
Overall Health ⓘ
3
Risks nutrient deficiencies and long-term sustainability due to limited dietary variety and potential for metabolic imbalances.
5
Limited nutritional adequacy and sustainability, with mixed evidence on long-term disease prevention.
Sustainability ⓘ
2
Requires extreme restriction, impractical long-term adherence, and significant psychological and social disruption.
5
Requires strict adherence to high-protein, low-carb foods, limiting flexibility and long-term sustainability due to potential for dietary rigidity and social challenges.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel adaptability, and daily routine integration due to extreme dietary limitations.
5
Struggles with social integration and flexibility, limiting real-world adaptability.
Practicality ⓘ
4
Requires significant cost, preparation effort, and lifestyle disruption due to reliance on specialized liquid foods and strict dietary restrictions.
6
Requires specific protein sources and meal planning but lacks flexibility for everyday routines.
Appetite Control ⓘ
6
Provides moderate satiety via protein but may lack fiber and sustained energy density, risking hunger if not carefully formulated.
7
Provides moderate protein and fiber to support satiety but may lack long-term sustainability due to restrictive elements.
Fat Quality ⓘ
5
Limited healthy fat sources and potential omega-3 deficiency without EPA/DHA.
5
Prioritizes low-fat restrictions over balanced healthy fat intake, lacking emphasis on omega-3s and whole-food unsaturated fats.
Fiber Intake ⓘ
4
Provides insufficient fiber quantity and limited diversity, risking digestive and metabolic inefficiencies.
3
Severely restricts fiber-rich plant foods, leading to insufficient total fiber and limited diversity in fiber types.
Gut Health ⓘ
3
Severely limits dietary fiber, microbial diversity, and nutrient density, risking digestive distress and microbiome imbalance.
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and may cause digestive discomfort due to strictness.
Hormonal Support ⓘ
4
Likely disrupts insulin, cortisol, and micronutrient balance due to caloric restriction and potential nutrient deficiencies.
6
Moderately supports hormonal balance through protein and fat but may elevate cortisol and risk micronutrient deficiencies.
Macro Balance ⓘ
3
Severely restricts macronutrient diversity and flexibility, risking metabolic imbalances and poor long-term adherence.
6
Provides moderate protein and fat but lacks adaptability and clear evidence-based carbohydrate management.
Protein Quality ⓘ
3
Relies on insufficient and incomplete protein sources with poor amino acid balance and limited digestibility.
8
Provides adequate high-quality animal protein with balanced amino acids but relies on limited plant-based options that may compromise completeness and digestibility.
Taste ⓘ
4
Limited flavor complexity and repetitive texture reduce long-term enjoyment and adherence.
7
Offers flavorful proteins and fats but may lack variety and adaptability for long-term enjoyment.
Body Composition ⓘ
5
May induce fat loss but risks significant lean mass loss due to inadequate protein and caloric intake.
6
Provides adequate protein for muscle preservation but risks lean mass loss with restrictive caloric intake and limited long-term evidence.
Energy Balance ⓘ
4
Limited satiety and flexibility hinder consistent energy management.
5
Provides moderate satiety through plant-based volume but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
6
Provides adequate protein but may risk muscle loss due to potential energy deficits and limited evidence for lean mass preservation during fat loss.
Athletic Support ⓘ
3
Likely insufficient for energy, nutrient density, and long-term athletic performance due to caloric and macronutrient limitations.
5
Provides adequate plant-based nutrients but risks underfueling and nutrient deficiencies for high-intensity athletic demands.
Weight Loss ⓘ
3
Creates a calorie deficit but lacks sustainability, risks metabolic slowdown, and has high weight regain likelihood.
6
Promotes moderate calorie deficit and short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
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.