Total Rating
3.7
out of 10
8.1
out of 10
Metabolic Health ⓘ
5
May transiently improve some metabolic markers but risks nutrient deficiencies and metabolic stress with long-term use.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
3
Risks deficiencies in B12, iodine, and other nutrients without fortification or supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed liquids reduce nutrient density per calorie.
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 ⓘ
3
Risks nutrient deficiencies and long-term sustainability due to limited dietary variety and potential for metabolic imbalances.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
2
Requires extreme restriction, impractical long-term adherence, and significant psychological and social disruption.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel adaptability, and daily routine integration due to extreme dietary limitations.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
4
Requires significant cost, preparation effort, and lifestyle disruption due to reliance on specialized liquid foods and strict dietary restrictions.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
6
Provides moderate satiety via protein but may lack fiber and sustained energy density, risking hunger if not carefully formulated.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
5
Limited healthy fat sources and potential omega-3 deficiency without EPA/DHA.
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 ⓘ
4
Provides insufficient fiber quantity and limited diversity, risking digestive and metabolic inefficiencies.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
3
Severely limits dietary fiber, microbial diversity, and nutrient density, risking digestive distress and microbiome imbalance.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
4
Likely disrupts insulin, cortisol, and micronutrient balance due to caloric restriction and potential nutrient deficiencies.
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 ⓘ
3
Severely restricts macronutrient diversity and flexibility, risking metabolic imbalances and poor long-term adherence.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
3
Relies on insufficient and incomplete protein sources with poor amino acid balance and limited digestibility.
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 ⓘ
4
Limited flavor complexity and repetitive texture reduce long-term enjoyment and adherence.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
5
May induce fat loss but risks significant lean mass loss due to inadequate protein and caloric intake.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
4
Limited satiety and flexibility hinder consistent energy management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
3
Likely insufficient for energy, nutrient density, and long-term athletic performance due to caloric and macronutrient limitations.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
3
Creates a calorie deficit but lacks sustainability, risks metabolic slowdown, and has high weight regain likelihood.
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.