Total Rating
6.2
out of 10
3.1
out of 10
Metabolic Health ⓘ
7
It moderately improves blood glucose control and lipid profiles but may elevate LDL in some individuals and lacks robust long-term evidence for sustained metabolic benefits.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, fiber, and certain phytonutrients due to limited plant-based diversity.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with a focus on whole foods but limits phytonutrient diversity and may prioritize calorie-dense animal proteins over plant-based nutrient sources.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
6
Offers potential benefits for metabolic control but may lack long-term nutritional balance and sustainability.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
5
Requires strict carbohydrate control and limited food choices, reducing long-term adherence potential.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Its strict carb restrictions limit social flexibility and travel adaptability, creating practical challenges for daily integration.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
6
Requires moderate cost, accessible foods, and some planning effort but may demand strict adherence to specific dietary rules.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
7
Balances protein and low-glycemic carbs to reduce hunger but may lack sufficient fiber and long-term sustainability for some.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
6
Emphasizes moderate healthy fats but lacks sufficient EPA/DHA and may imbalance omega-3 to omega-6 ratios.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
6
Provides moderate fiber from select plant foods but falls short of optimal quantity and diversity for gut and metabolic health.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Balances macronutrients to support insulin stability and satiety but may lack micronutrient diversity and risk thyroid impact with excessive fat intake.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for severe limitations.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and nutrient density in some variations.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
7
Offers moderate variety and satiety through protein and healthy fats but may lack culinary diversity due to glycemic index restrictions.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for sustained lean mass preservation and resistance training compatibility.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent evidence for long-term predictability and flexibility across energy goals.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may lack optimal energy balance and evidence for lean mass preservation during fat loss.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for high-intensity training and may compromise energy availability for endurance athletes.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and insulin management but may lack long-term sustainability and robust evidence for sustained fat loss.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor 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.