Total Rating
7.2
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Moderately improves blood pressure and reduces inflammation but has limited impact on broader metabolic markers.
7
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
8
Generally meets essential micronutrient needs but may require careful planning to avoid deficiencies in specific vitamins/minerals.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
7
Offers moderate nutrient density with emphasis on whole foods but may lack phytonutrient diversity and bioavailability optimization.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
8
Effectively reduces cardiovascular risk and supports blood pressure management with strong population-level evidence.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
9
Offers practical flexibility and affordability while supporting long-term health without extreme restriction.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
8
Balances social flexibility and practicality while requiring moderate planning adjustments.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
8
It is generally affordable, accessible, and easy to plan and prepare with minimal lifestyle disruption.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
6
Moderately supports satiety through fiber and protein but lacks strong evidence for sustained appetite suppression.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
6
Limited emphasis on omega-3 sources and potential reliance on processed foods reduces fat quality benefits.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from whole foods but lacks emphasis on fiber diversity and functional outcomes.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
6
Moderately supports gut health by reducing sodium-related inflammation but lacks emphasis on fiber diversity and fermented foods.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
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.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
5
Neutral impact on macro balance as sodium restriction does not inherently define protein, carbohydrate, or fat distribution.
6
Provides adequate protein and fat but risks carbohydrate restriction without clear metabolic benefit.
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 adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
6
Requires careful seasoning to maintain flavor but can be enjoyable with effort.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse 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 promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
4
Limited support for intentional calorie regulation due to focus on sodium rather than structured energy intake management.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
5
Limited direct impact on lean mass preservation due to lack of specific protein or energy optimization for muscle retention.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
May impair hydration and electrolyte balance critical for athletic performance.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, primarily due to modest calorie deficit potential and lack of long-term study support.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential 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.