Total Rating
5.1
out of 10
3.9
out of 10
Metabolic Health ⓘ
6
May modestly improve insulin sensitivity but risks metabolic stress with extreme protein restriction.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
3
Likely insufficient in critical micronutrients like B12, iron, and iodine without supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient deficiencies and poor bioavailability due to limited protein sources and potential reliance on processed foods.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
5
May reduce chronic disease risk in specific populations but risks nutrient deficiencies and long-term sustainability challenges.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
6
Moderate flexibility and practicality but may require careful planning and could lead to social or psychological challenges.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited adaptability to social and travel scenarios while maintaining practicality and minimizing cognitive load.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
7
It requires moderate adjustments to meal planning and sourcing affordable protein alternatives but remains accessible and feasible for most lifestyles.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
4
Limited protein may increase hunger, but fiber and volume can partially compensate for satiety.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Relies heavily on plant-based fats with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
4
Typically lacks sufficient fiber diversity and quantity to support optimal gut and metabolic health.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
5
May offer moderate fiber and prebiotic potential but lacks consistent evidence for microbiome diversity or digestive benefits.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
5
May disrupt satiety hormones and micronutrient balance, but can support stable glucose if well-formulated.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
4
Insufficient protein may compromise muscle maintenance and satiety, limiting functional balance.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
3
Insufficient protein intake and incomplete amino acid profiles hinder muscle recovery and satiety.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
6
Offers moderate variety and adaptability but risks blandness without intentional seasoning and culinary creativity.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
3
Likely impairs lean mass preservation and increases muscle loss during fat loss.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
5
Limited calorie control and satiety potential may hinder consistent energy management.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
3
Significantly impairs muscle retention during calorie restriction due to inadequate protein intake.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
3
Severely limits muscle repair and recovery due to insufficient protein intake critical for athletic performance.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
Moderately effective for weight loss when structured to create a calorie deficit but risks muscle loss and poor sustainability without adequate protein.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.