Total Rating
3.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from glucose spikes and lack of comprehensive research.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Severely lacks essential micronutrients like B12, vitamin D, iodine, and calcium without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies heavily on bananas, which offer moderate nutrient density but lack phytonutrient diversity and essential micronutrients per calorie compared to broader plant-based selections.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
3
Lacks essential nutrients and long-term sustainability, risking deficiencies and poor metabolic health.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Severe caloric restriction and limited food variety hinder long-term adherence and practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily routine integration while requiring high cognitive load and stress.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term sustainability.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
2
Severely restricts protein and fiber, leading to intense hunger and cravings despite low energy density.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
4
Relies heavily on low-fat plant sources with insufficient omega-3s and minimal healthy fat diversity.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Provides minimal fiber variety and quantity, lacking diversity and evidence of metabolic or gut health benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely limited fiber diversity and excludes prebiotics/fermented foods, risking gut microbiome imbalance and digestive distress.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Likely disrupts insulin stability, elevates cortisol, and lacks essential micronutrients for hormone synthesis.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Relies on a single food source leading to imbalanced macronutrients and limited adaptability.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
2
Relies on low-protein, incomplete amino acid sources with insufficient distribution and poor functional outcomes.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
3
Limited flavor variety and monotonous meal structure reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
3
Lacks sufficient protein and nutrient density to preserve lean mass while promoting fat loss.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
3
Limited calorie control, poor satiety, and inflexible for energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, risking significant lean mass loss during caloric deficit.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
3
Limited macronutrient balance and energy availability hinder training performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
3
Creates minimal calorie deficit but lacks sustainability, nutrient adequacy, and evidence for sustained fat loss.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.