Total Rating
3.7
out of 10
4.8
out of 10
Metabolic Health ⓘ
5
May transiently improve some metabolic markers but risks nutrient deficiencies and metabolic stress with long-term use.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Risks deficiencies in B12, iodine, and other nutrients without fortification or supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed liquids reduce nutrient density per calorie.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
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 potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
2
Requires extreme restriction, impractical long-term adherence, and significant psychological and social disruption.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel adaptability, and daily routine integration due to extreme dietary limitations.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
4
Requires significant cost, preparation effort, and lifestyle disruption due to reliance on specialized liquid foods and strict dietary restrictions.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate satiety via protein but may lack fiber and sustained energy density, risking hunger if not carefully formulated.
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 ⓘ
5
Limited healthy fat sources and potential omega-3 deficiency without EPA/DHA.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
4
Provides insufficient fiber quantity and limited diversity, risking digestive and metabolic inefficiencies.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
3
Severely limits dietary fiber, microbial diversity, and nutrient density, risking digestive distress and microbiome imbalance.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
4
Likely disrupts insulin, cortisol, and micronutrient balance due to caloric restriction and potential nutrient deficiencies.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts macronutrient diversity and flexibility, risking metabolic imbalances and poor long-term adherence.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
3
Relies on insufficient and incomplete protein sources with poor amino acid balance and limited digestibility.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
4
Limited flavor complexity and repetitive texture reduce long-term enjoyment and adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
May induce fat loss but risks significant lean mass loss due to inadequate protein and caloric intake.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
4
Limited satiety and flexibility hinder consistent energy management.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
3
Likely insufficient for energy, nutrient density, and long-term athletic performance due to caloric and macronutrient limitations.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
3
Creates a calorie deficit but lacks sustainability, risks metabolic slowdown, and has high weight regain likelihood.
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.