Total Rating
5.5
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar control but may negatively impact lipid profiles and inflammation.
7
Provides moderate benefits for metabolic health through fasting and whole foods but lacks consistent evidence on long-term lipid and inflammatory outcomes.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation, risking deficiencies in strict plant-based adherence.
7
Provides adequate coverage of most essential micronutrients but has potential gaps in vitamin D and iodine without supplementation or specific food sources.
Nutrient Density ⓘ
5
Provides moderate nutrient density from animal proteins but lacks phytonutrient diversity and plant-based bioactive compounds.
7
Offers moderate nutrient density with diverse plant-based foods and lean proteins but lacks optimal phytonutrient variety and bioavailability optimization.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies in key nutrients without supplementation.
6
Provides balanced macronutrients and cultural dietary patterns but lacks robust long-term scientific evidence for disease prevention and nutrient adequacy across diverse populations.
Sustainability ⓘ
6
Moderate adherence potential due to restrictive food choices and potential social challenges.
7
Balances cultural adherence with practical flexibility but may face challenges in economic accessibility and long-term adaptation for non-religious populations.
Lifestyle Fit ⓘ
7
Balances flexibility with social and travel adaptability but requires moderate planning and tracking.
7
Balances cultural integration with moderate flexibility, though travel and social adaptability vary by context.
Practicality ⓘ
6
Requires moderate effort in meal planning and preparation but remains accessible and affordable with staple ingredients.
7
Offers balanced affordability and accessibility with minimal preparation effort but requires mindful adherence to halal guidelines.
Appetite Control ⓘ
6
Moderate satiety from fiber and plant-based protein, but potential for glycemic fluctuations and cravings with high-carb, low-fat composition.
7
Balances protein, fiber, and meal timing to support satiety but may risk overeating during feasting periods.
Fat Quality ⓘ
6
Provides moderate saturated fats and some omega-3s but lacks sufficient unsaturated fats and may have an imbalanced omega-6 to omega-3 ratio.
7
Provides moderate intake of whole-food unsaturated fats but lacks emphasis on omega-3 adequacy and may include saturated fats from animal sources.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of evidence-based recommendations for quantity and diversity.
7
Provides adequate fiber from diverse whole foods but lacks specific evidence linking to optimized gut or metabolic outcomes.
Gut Health ⓘ
7
Provides moderate fiber diversity and prebiotic potential but may lack fermented foods and risk digestive discomfort in some individuals.
7
Provides moderate fiber diversity and some prebiotic/fermented foods but lacks strict plant-based emphasis for maximal microbiome support.
Hormonal Support ⓘ
7
Supports sex hormones and micronutrient balance but may risk insulin resistance and thyroid issues with high saturated fat intake.
7
Provides balanced macronutrients and micronutrients supporting hormone regulation but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence for optimal carbohydrate balance.
7
Provides a generally balanced macronutrient distribution with adequate protein, moderate carbs, and healthy fats, but lacks specific adaptability for individual goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient diversity in typical adherence.
6
Provides moderate protein sufficiency with mixed sources but lacks optimal amino acid balance and digestibility compared to higher-quality diets.
Taste ⓘ
6
Offers satisfying protein-rich meals but lacks variety and may feel restrictive over time.
7
Offers a diverse range of flavorful, culturally rich foods adaptable to various cuisines, supporting long-term adherence through enjoyable meals.
Body Composition ⓘ
6
Provides moderate protein support but risks lean mass loss with restrictive elements.
6
Provides balanced macronutrients but lacks structured guidance for optimal fat-muscle ratio improvement.
Energy Balance ⓘ
6
Offers moderate satiety from fats/protein but lacks structured calorie control and flexibility for precise energy management.
5
Provides moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy management.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability during calorie restriction, risking muscle catabolism.
7
Provides adequate protein and energy but may risk muscle loss during Ramadan fasting if caloric intake is insufficient.
Athletic Support ⓘ
5
Provides adequate protein and carbs but risks deficiencies in B12, iron, and vitamin D without supplementation, limiting athletic performance and recovery.
6
Provides adequate macronutrients and hydration but may lack specific micronutrients if strictly plant-based, requiring careful planning.
Weight Loss ⓘ
6
Provides moderate short-term weight loss potential but lacks robust long-term evidence for sustained fat loss and sustainability.
6
Provides moderate calorie deficit potential and balanced macronutrients but lacks strong evidence for sustained fat loss compared to other structured 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.