Total Rating
4.2
out of 10
8.1
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its role in improving metabolic markers compared to balanced plant-based or Mediterranean diets.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
4
Lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) without supplementation or fortified foods.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
3
Primarily calorie-dense with limited phytonutrient diversity and poor bioavailability of minerals.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
4
Limited nutritional adequacy and potential deficiencies in protein, micronutrients, and fiber.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
4
Limited variety and potential nutritional deficiencies reduce long-term adherence and practicality.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder real-world adherence.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term satiety.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
3
Limited protein and fiber content, high glycemic load, and potential for cravings hinder effective appetite control.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
5
Relies heavily on saturated fats from animal proteins and lacks sufficient omega-3 sources, leading to an imbalanced fat profile.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but limited diversity and potential deficiencies in soluble/fermentable fibers.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
3
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
3
Lacks essential micronutrients and may disrupt insulin and sex hormone balance due to limited dietary diversity.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat variety, risking imbalances and limited adaptability.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein but lacks essential amino acids and may not support optimal muscle recovery.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
4
Limited flavor variety and potential monotony may reduce long-term enjoyment and adherence.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
4
Limited flexibility and potential for excessive hunger reduce long-term energy balance predictability.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
4
Limited protein intake and potential energy deficits risk muscle loss during caloric restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
3
Severely limited protein and fat intake compromises muscle repair, hormone production, and sustained energy for intense training.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
3
Limited calorie deficit potential with high risk of nutrient deficiencies and unsustainable adherence.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.