Total Rating
3.4
out of 10
6.5
out of 10
Metabolic Health ⓘ
3
Likely promotes metabolic dysregulation through high saturated fat, processed ingredients, and limited nutrient diversity.
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
Micronutrients ⓘ
3
Severely lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) due to limited food diversity and poor bioavailability.
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
Nutrient Density ⓘ
2
Primarily calorie-dense with minimal essential nutrients and phytonutrients.
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for chronic disease risks due to restrictive nature and possible nutrient deficiencies.
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
Sustainability ⓘ
4
Limited flexibility and potential for nutritional imbalance reduce long-term adherence potential.
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
2
Severely restricts social, travel, and daily routine flexibility while inducing significant stress and cognitive load.
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
Practicality ⓘ
7
Offers affordable, accessible ingredients with minimal preparation effort but limited variety may challenge long-term adherence.
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
Appetite Control ⓘ
4
Limited protein and fiber content may lead to hunger and cravings despite high energy density.
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
Fat Quality ⓘ
4
Relies heavily on ALA with limited EPA/DHA, lacks balanced omega-3 to omega-6 ratio, and may include processed fats.
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources and fails to meet minimum daily requirements for gut and metabolic health.
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense 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.
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
Hormonal Support ⓘ
2
Severe nutrient deficiencies and extreme caloric restriction disrupt multiple hormonal systems, including insulin, cortisol, sex hormones, and thyroid function.
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
Macro Balance ⓘ
3
Severely restricts carbohydrates and prioritizes saturated fats, compromising metabolic health and long-term adherence.
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and optimal distribution for sustained recovery.
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
Taste ⓘ
2
Lacks flavor, variety, and palatability, leading to poor adherence and dissatisfaction.
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks robust evidence for sustained fat loss without significant muscle loss.
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
Energy Balance ⓘ
5
Provides structured calorie intake for surplus but lacks flexibility for deficit and lacks robust scientific evidence for long-term energy management.
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
Lean Mass ⓘ
4
Severely restricts energy intake, risking muscle catabolism despite high protein content.
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
Athletic Support ⓘ
4
Limited protein and micronutrient density compromise recovery and performance without strategic supplementation.
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
Weight Loss ⓘ
5
May provide short-term satiety but lacks robust evidence for sustained fat loss or long-term metabolic benefits.
6
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain fat loss.
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.