Total Rating
6.6
out of 10
6.8
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 profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
5
Provides some essential micronutrients but has significant gaps in iodine, iron, and vitamin D without supplementation.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
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.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Offers moderate benefits for cardiovascular health and disease prevention but may require supplementation for certain nutrients and faces sustainability challenges.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but requires significant lifestyle adjustments that may challenge long-term adherence for some individuals.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and calorie tracking.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient fat and structured meal timing to fully suppress hunger.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
6
Limited omega-3 sources and low-fat emphasis may hinder cardiovascular and cognitive benefits.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting digestive and metabolic benefits.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
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.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
6
Moderately supports hormone regulation but may strain sex hormones and cortisol due to low-fat and calorie-restricted components.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but overly restricts fat, potentially compromising hormonal and satiety needs.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
6
Provides moderate-quality protein sources but may fall short on total sufficiency for muscle preservation during fat loss.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
7
Offers a variety of flavorful whole foods but may require seasoning creativity to avoid blandness.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein limitations.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
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.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficits may hinder muscle preservation during weight loss.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
5
Provides adequate carbs for endurance but lacks sufficient fat and protein for optimal performance and recovery.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
7
Promotes moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable 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.