Total Rating
6.2
out of 10
6.9
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.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, fiber, and certain phytonutrients due to limited plant-based diversity.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
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.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Offers potential benefits for metabolic control but may lack long-term nutritional balance and sustainability.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Requires strict carbohydrate control and limited food choices, reducing long-term adherence potential.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Its strict carb restrictions limit social flexibility and travel adaptability, creating practical challenges for daily integration.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
6
Requires moderate cost, accessible foods, and some planning effort but may demand strict adherence to specific dietary rules.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
7
Balances protein and low-glycemic carbs to reduce hunger but may lack sufficient fiber and long-term sustainability for some.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Emphasizes moderate healthy fats but lacks sufficient EPA/DHA and may imbalance omega-3 to omega-6 ratios.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
6
Provides moderate fiber from select plant foods but falls short of optimal quantity and diversity for gut and metabolic health.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
7
Balances macronutrients to support insulin stability and satiety but may lack micronutrient diversity and risk thyroid impact with excessive fat intake.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for severe limitations.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
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.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
7
Offers moderate variety and satiety through protein and healthy fats but may lack culinary diversity due to glycemic index restrictions.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for sustained lean mass preservation and resistance training compatibility.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent evidence for long-term predictability and flexibility across energy goals.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may lack optimal energy balance and evidence for lean mass preservation during fat loss.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for high-intensity training and may compromise energy availability for endurance athletes.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and insulin management but may lack long-term sustainability and robust evidence for sustained fat loss.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.