Total Rating
3.4
out of 10
3.1
out of 10
Metabolic Health ⓘ
3
Likely promotes metabolic dysregulation through high saturated fat, processed ingredients, and limited nutrient diversity.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
3
Severely lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) due to limited food diversity and poor bioavailability.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
2
Primarily calorie-dense with minimal essential nutrients and phytonutrients.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for chronic disease risks due to restrictive nature and possible nutrient deficiencies.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
4
Limited flexibility and potential for nutritional imbalance reduce long-term adherence potential.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
2
Severely restricts social, travel, and daily routine flexibility while inducing significant stress and cognitive load.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
7
Offers affordable, accessible ingredients with minimal preparation effort but limited variety may challenge long-term adherence.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
4
Limited protein and fiber content may lead to hunger and cravings despite high energy density.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
4
Relies heavily on ALA with limited EPA/DHA, lacks balanced omega-3 to omega-6 ratio, and may include processed fats.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources and fails to meet minimum daily requirements for gut and metabolic health.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
2
Severely detrimental to gut microbiome diversity and digestive health due to low fiber, processed ingredients, and lack of prebiotic/fermented foods.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
2
Severe nutrient deficiencies and extreme caloric restriction disrupt multiple hormonal systems, including insulin, cortisol, sex hormones, and thyroid function.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
3
Severely restricts carbohydrates and prioritizes saturated fats, compromising metabolic health and long-term adherence.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and optimal distribution for sustained recovery.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
2
Lacks flavor, variety, and palatability, leading to poor adherence and dissatisfaction.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks robust evidence for sustained fat loss without significant muscle loss.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Provides structured calorie intake for surplus but lacks flexibility for deficit and lacks robust scientific evidence for long-term energy management.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
4
Severely restricts energy intake, risking muscle catabolism despite high protein content.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
4
Limited protein and micronutrient density compromise recovery and performance without strategic supplementation.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
5
May provide short-term satiety but lacks robust evidence for sustained fat loss or long-term metabolic benefits.
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.