Total Rating
3.6
out of 10
3.1
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.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
3
Severely lacks essential micronutrients like B12, vitamin D, iodine, and calcium without supplementation.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
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.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
3
Lacks essential nutrients and long-term sustainability, risking deficiencies and poor metabolic health.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
3
Severe caloric restriction and limited food variety hinder long-term adherence and practicality.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily routine integration while requiring high cognitive load and stress.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term sustainability.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
2
Severely restricts protein and fiber, leading to intense hunger and cravings despite low energy density.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
4
Relies heavily on low-fat plant sources with insufficient omega-3s and minimal healthy fat diversity.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
3
Provides minimal fiber variety and quantity, lacking diversity and evidence of metabolic or gut health benefits.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
3
Severely limited fiber diversity and excludes prebiotics/fermented foods, risking gut microbiome imbalance and digestive distress.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Likely disrupts insulin stability, elevates cortisol, and lacks essential micronutrients for hormone synthesis.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
3
Relies on a single food source leading to imbalanced macronutrients and limited adaptability.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
2
Relies on low-protein, incomplete amino acid sources with insufficient distribution and poor functional outcomes.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
3
Limited flavor variety and monotonous meal structure reduce long-term enjoyment and adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
3
Lacks sufficient protein and nutrient density to preserve lean mass while promoting fat loss.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
3
Limited calorie control, poor satiety, and inflexible for energy goals.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, risking significant lean mass loss during caloric deficit.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
3
Limited macronutrient balance and energy availability hinder training performance and recovery.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
3
Creates minimal calorie deficit but lacks sustainability, nutrient adequacy, and 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.