Total Rating
6.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves lipid profiles and blood sugar control but may not optimize metabolic flexibility or inflammation reduction.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Provides some essential micronutrients but has significant gaps in iodine, iron, 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 a balanced mix of nutrient-dense plant foods and lean proteins but limits phytonutrient diversity and may compromise fat-soluble vitamin absorption due to low-fat emphasis.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers moderate benefits for cardiovascular health and disease prevention but may require supplementation for certain nutrients and faces sustainability challenges.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but requires significant lifestyle adjustments that may challenge long-term adherence for some individuals.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and calorie tracking.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient fat and structured meal timing to fully suppress hunger.
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
Limited omega-3 sources and low-fat emphasis may hinder cardiovascular and cognitive benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting digestive and metabolic benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes diverse fiber intake and plant-based foods but lacks strong evidence on microbiome diversity and may cause digestive discomfort for some.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Moderately supports hormone regulation but may strain sex hormones and cortisol due to low-fat and calorie-restricted components.
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 overly restricts fat, potentially compromising hormonal and satiety needs.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides moderate-quality protein sources but may fall short on total sufficiency for muscle preservation during fat loss.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers a variety of flavorful whole foods but may require seasoning creativity to avoid blandness.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein limitations.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured calorie control through high-volume, low-energy-density foods but lacks flexibility for surplus intake and may risk inconsistent adherence without tracking.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficits may hinder muscle preservation during weight loss.
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 ⓘ
5
Provides adequate carbs for endurance but lacks sufficient fat and protein for optimal performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
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.