Total Rating
4.2
out of 10
3.1
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its role in improving metabolic markers compared to balanced plant-based or Mediterranean diets.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
4
Lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) without supplementation or fortified foods.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
3
Primarily calorie-dense with limited phytonutrient diversity and poor bioavailability of minerals.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
4
Limited nutritional adequacy and potential deficiencies in protein, micronutrients, and fiber.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
4
Limited variety and potential nutritional deficiencies reduce long-term adherence and practicality.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder real-world adherence.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term satiety.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
3
Limited protein and fiber content, high glycemic load, and potential for cravings hinder effective appetite control.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Relies heavily on saturated fats from animal proteins and lacks sufficient omega-3 sources, leading to an imbalanced fat profile.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but limited diversity and potential deficiencies in soluble/fermentable fibers.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
3
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome health.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Lacks essential micronutrients and may disrupt insulin and sex hormone balance due to limited dietary diversity.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat variety, risking imbalances and limited adaptability.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides adequate protein but lacks essential amino acids and may not support optimal muscle recovery.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
4
Limited flavor variety and potential monotony may reduce long-term enjoyment and adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
4
Limited flexibility and potential for excessive hunger reduce long-term energy balance predictability.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
4
Limited protein intake and potential energy deficits risk muscle loss during caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
3
Severely limited protein and fat intake compromises muscle repair, hormone production, and sustained energy for intense training.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
3
Limited calorie deficit potential with high risk of nutrient deficiencies and unsustainable adherence.
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.