Total Rating
7.2
out of 10
8.1
out of 10
Metabolic Health ⓘ
6
Moderately improves blood pressure and reduces inflammation but has limited impact on broader metabolic markers.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
8
Generally meets essential micronutrient needs but may require careful planning to avoid deficiencies in specific vitamins/minerals.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
7
Offers moderate nutrient density with emphasis on whole foods but may lack phytonutrient diversity and bioavailability optimization.
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 ⓘ
8
Effectively reduces cardiovascular risk and supports blood pressure management with strong population-level evidence.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
9
Offers practical flexibility and affordability while supporting long-term health without extreme restriction.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
8
Balances social flexibility and practicality while requiring moderate planning adjustments.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
8
It is generally affordable, accessible, and easy to plan and prepare with minimal lifestyle disruption.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
6
Moderately supports satiety through fiber and protein but lacks strong evidence for sustained appetite suppression.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
6
Limited emphasis on omega-3 sources and potential reliance on processed foods reduces fat quality benefits.
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 ⓘ
7
Provides moderate fiber quantity from whole foods but lacks emphasis on fiber diversity and functional outcomes.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
6
Moderately supports gut health by reducing sodium-related inflammation but lacks emphasis on fiber diversity and fermented foods.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
4
Limited impact on hormone regulation due to minimal direct influence on key hormonal pathways and lack of focus on micronutrient or macronutrient balance critical for hormonal support.
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 ⓘ
5
Neutral impact on macro balance as sodium restriction does not inherently define protein, carbohydrate, or fat distribution.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed quality sources but lacks optimal amino acid balance and digestibility in typical adherence patterns.
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
Requires careful seasoning to maintain flavor but can be enjoyable with effort.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
6
Limited direct impact on fat-to-muscle ratio due to primary focus on sodium reduction rather than caloric or macronutrient optimization for body composition.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
4
Limited support for intentional calorie regulation due to focus on sodium rather than structured energy intake management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
5
Limited direct impact on lean mass preservation due to lack of specific protein or energy optimization for muscle retention.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
May impair hydration and electrolyte balance critical for athletic performance.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, primarily due to modest calorie deficit potential and lack of long-term study support.
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.