Total Rating
3.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
3
Likely promotes metabolic dysregulation through high saturated fat, processed ingredients, and limited nutrient diversity.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Severely lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) due to limited food diversity and poor bioavailability.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
2
Primarily calorie-dense with minimal essential nutrients and phytonutrients.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for chronic disease risks due to restrictive nature and possible nutrient deficiencies.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Limited flexibility and potential for nutritional imbalance reduce long-term adherence potential.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
2
Severely restricts social, travel, and daily routine flexibility while inducing significant stress and cognitive load.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers affordable, accessible ingredients with minimal preparation effort but limited variety may challenge long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
4
Limited protein and fiber content may lead to hunger and cravings despite high energy density.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
4
Relies heavily on ALA with limited EPA/DHA, lacks balanced omega-3 to omega-6 ratio, and may include processed fats.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources and fails to meet minimum daily requirements for gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
2
Severely detrimental to gut microbiome diversity and digestive health due to low fiber, processed ingredients, and lack of prebiotic/fermented foods.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
2
Severe nutrient deficiencies and extreme caloric restriction disrupt multiple hormonal systems, including insulin, cortisol, sex hormones, and thyroid function.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
3
Severely restricts carbohydrates and prioritizes saturated fats, compromising metabolic health and long-term adherence.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and optimal distribution for sustained recovery.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
2
Lacks flavor, variety, and palatability, leading to poor adherence and dissatisfaction.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks robust evidence for sustained fat loss without significant muscle loss.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Provides structured calorie intake for surplus but lacks flexibility for deficit and lacks robust scientific evidence for long-term energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Severely restricts energy intake, risking muscle catabolism despite high protein content.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited protein and micronutrient density compromise recovery and performance without strategic supplementation.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
May provide short-term satiety but lacks robust evidence for sustained fat loss or long-term metabolic benefits.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.