Total Rating
4.5
out of 10
5.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential risks from restricted nutrient diversity.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
4
Severely restricts key animal-based sources of B12, vitamin D, and bioavailable iron/zinc, risking chronic deficiencies without supplementation.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential exclusion of high-nutrient sulfur-containing foods reduce nutrient density per calorie.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient evidence for long-term disease prevention and metabolic health.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
4
Requires strict food restrictions with limited flexibility and potential for social and psychological challenges.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Moderate restrictions may interfere with social and travel scenarios, requiring careful planning and potentially causing stress, but allows some flexibility for adherence.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
Requires moderate adjustments to food choices with manageable cost and accessibility but may demand careful planning and avoidance of common foods.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
5
Limited protein and fiber sources may lead to hunger without structured balance.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential deficiencies in long-chain EPA/DHA.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential underdelivery compared to optimal plant-based sources.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, with potential restrictions on gut-supportive foods.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from nutrient deficiencies and restrictive practices.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
5
Limited flexibility in macronutrient ratios may compromise adaptability and functional outcomes for most individuals.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in leucine and digestibility due to restrictive sulfur avoidance.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may lead to bland meals and reduced long-term adherence.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
4
Limited protein adequacy and potential lean mass loss risk under restrictive versions.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
4
Limited structure for intentional calorie control and prone to unintentional under- or overeating due to restrictive food exclusions.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits may hinder muscle preservation.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
4
Limited macronutrient variety and potential energy deficits hinder performance and recovery.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
Weight Loss ⓘ
3
Limited evidence for sustained fat loss, with potential for poor adherence and nutrient deficiencies.
6
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and long-term adherence.
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.