Total Rating
6.3
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D 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 ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
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 ⓘ
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.