Total Rating
5.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and blood sugar control but lacks long-term metabolic benefits and contains processed ingredients linked to inflammation.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
6
Provides adequate coverage for most essential micronutrients but may lack sufficient iodine and certain B vitamins in some formulations.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Relies heavily on processed ingredients with limited phytonutrient diversity and suboptimal nutrient efficiency per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Provides short-term weight management benefits but risks nutrient deficiencies and long-term sustainability issues.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
5
Limited flexibility and potential for cost barriers reduce long-term adherence potential.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
6
Offers convenient meal replacement options but may limit social flexibility and require planning, potentially increasing stress and reducing adaptability to varied lifestyles.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
7
Offers convenient pre-prepared meals with minimal effort but may lack cost-effectiveness and long-term sustainability for some users.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may trigger cravings due to processed ingredients and sugar content.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Provides minimal healthy fats with limited omega-3 sources and potential reliance on processed oils.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Provides minimal fiber from processed sources, falling far below recommended quantities and lacking diversity in fiber types.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
4
Low in dietary fiber and high in processed ingredients, potentially compromising microbiome diversity and digestive tolerance.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate protein and some micronutrients but risks cortisol elevation and thyroid disruption from low-calorie intake.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle preservation but lacks optimal fat content and adaptability for diverse goals.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides adequate animal-based protein quality but lacks sufficient total intake and nutrient-dense food matrix for optimal recovery.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
5
Offers limited flavor variety and potential artificial aftertastes, risking long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
6
Provides moderate protein for basic lean mass preservation but may inadequately support muscle maintenance during calorie restriction.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
6
Provides structured calorie control but risks hidden calories and limited flexibility for long-term energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during weight loss but may lack optimal macronutrient balance and flexibility for resistance training.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited macronutrient balance and potential underfueling hinder athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Provides moderate calorie deficit but limited long-term sustainability and potential for weight regain.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation 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.