Total Rating
4.2
out of 10
6.2
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with risks of nutritional imbalances and short-term weight loss without sustained metabolic benefits.
6
May offer marginal benefits for specific sensitivities but lacks robust evidence for broad metabolic improvements.
Micronutrients ⓘ
3
Severely limited in essential micronutrients like B12, D, and iodine without supplementation.
7
Generally meets most micronutrient needs but risks deficiencies in B12, iron, and calcium without fortified foods or supplements.
Nutrient Density ⓘ
5
Prioritizes low-calorie, high-fiber plant foods but lacks variety in phytonutrients and may compromise bioavailability due to reliance on water-rich, nutrient-poor selections.
7
Offers moderate nutrient density with potential for high phytonutrient diversity but risks lower efficiency due to processed gluten-free products and possible nutrient gaps if not well-balanced.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks due to potential deficiencies and restrictive nature.
5
Provides limited benefits for specific conditions but risks nutrient deficiencies and lacks robust evidence for general population health.
Sustainability ⓘ
3
Restrictive nature and lack of long-term adherence evidence limit its sustainability.
6
Requires careful planning and can be costly, limiting long-term flexibility and accessibility for most individuals.
Lifestyle Fit ⓘ
3
Requires strict food restrictions and planning, limiting social flexibility and practicality in real-world scenarios.
7
Offers moderate flexibility for social and travel scenarios but requires planning and may limit spontaneous eating.
Practicality ⓘ
6
Requires strict food restrictions and may lack variety, complicating long-term adherence.
6
Requires moderate cost, careful planning, and access to specialty items but remains feasible for many with consistent effort.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but fiber and low energy density offer partial satiety.
6
May offer moderate satiety through fiber and protein but risks overeating with processed gluten-free alternatives.
Fat Quality ⓘ
3
Relies heavily on low-fat, processed foods and lacks sufficient omega-3 sources, particularly EPA/DHA.
6
Offers moderate healthy fat sources but lacks emphasis on omega-3 adequacy and may include processed gluten-free items with poor fat quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant foods but lacks diversity and may cause digestive discomfort due to restrictive nature.
6
Provides moderate fiber potential but relies on individual food choices and may lack diversity in fiber sources.
Gut Health ⓘ
5
Limited fiber diversity and lack of fermented foods may hinder microbiome balance and digestive tolerance.
6
May improve digestion for gluten-sensitive individuals but lacks inherent fiber diversity and risk of processed gluten-free foods.
Hormonal Support ⓘ
3
Severe caloric restriction disrupts insulin, cortisol, and sex hormone balance while risking micronutrient deficiencies.
6
Provides moderate support for hormonal balance through reduced gluten-related inflammation but lacks strong evidence for systemic hormonal regulation.
Macro Balance ⓘ
3
Lacks scientific support and risks poor protein and fat balance.
6
Offers flexibility in macronutrient distribution but lacks inherent structure to optimize functional ratios.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with inadequate amino acid profiles and insufficient total protein for recovery and satiety.
7
Provides adequate protein sources but risks incomplete amino acid profiles and lower digestibility if reliant on processed gluten-free products.
Taste ⓘ
3
Relies on bland, repetitive low-calorie foods that lack flavor and variety, making long-term adherence difficult.
7
Offers moderate flavor variety and adaptability but risks blandness without intentional seasoning.
Body Composition ⓘ
3
Likely promotes muscle loss and inadequate protein intake, compromising lean mass preservation and fat loss quality.
5
Offers moderate fat loss potential but lacks inherent support for lean mass preservation and resistance training performance.
Energy Balance ⓘ
4
Limited structure and scientific support hinder reliable calorie management and long-term sustainability.
5
Offers moderate control over calorie intake but lacks inherent structure for consistent energy management.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during caloric restriction.
6
Neutral impact on lean mass preservation due to variable protein adequacy and energy availability depending on individual adherence and food choices.
Athletic Support ⓘ
3
Likely insufficient for energy availability and macronutrient balance critical for athletic performance and recovery.
6
Provides adequate macronutrients but risks micronutrient deficiencies and underfueling if not carefully structured.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor long-term sustainability hinder effective fat loss.
5
May lead to modest weight loss in some individuals but lacks consistent evidence for sustained fat loss or calorie deficit without dietary restraint.
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.