Total Rating
5.5
out of 10
6.9
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but lacks robust evidence on long-term lipid and inflammatory outcomes.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
5
May inadequately supply critical micronutrients like B12 and iron without structured supplementation or fortified foods.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but may lack sufficient fat-soluble vitamin absorption and bioavailability due to restricted fat intake.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
May offer short-term metabolic benefits but lacks robust long-term evidence for comprehensive health and risks nutrient imbalances.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Limited flexibility and potential for nutrient deficiencies reduce long-term adherence potential.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Requires strict timing and limited food choices, reducing social flexibility and travel adaptability.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires specific foods and meal timing, limiting accessibility and ease of long-term adherence.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
5
Limited protein and fiber content may hinder satiety, but high-fat intake could partially suppress hunger.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks emphasis on omega-3 adequacy and may prioritize saturated fats over unsaturated sources.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity, with potential for digestive issues due to low plant-based content.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
3
Severely restricts fiber and prebiotic foods, risking microbiome imbalance and digestive distress.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
6
Limited evidence on hormonal outcomes but moderate support for insulin and satiety hormones.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides satiety through fat but lacks adaptability and evidence for long-term macro balance.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein but lacks optimal distribution and may fall short of evidence-based sufficiency for muscle preservation.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
6
Offers moderate flavor variety with high-fat foods but may lack seasoning diversity and cultural adaptability.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, but protein adequacy and training compatibility remain uncertain.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate satiety from fat but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
Provides adequate protein but lacks optimal timing and evidence for lean mass preservation during calorie restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
May induce short-term calorie deficit but lacks robust long-term evidence for sustained fat loss without significant metabolic adaptation risks.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.