Total Rating
5.4
out of 10
6.8
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
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
6
Provides adequate coverage for most essential micronutrients but may lack sufficient iodine and certain B vitamins in some formulations.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
4
Relies heavily on processed ingredients with limited phytonutrient diversity and suboptimal nutrient efficiency per calorie.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
Provides short-term weight management benefits but risks nutrient deficiencies and long-term sustainability issues.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
5
Limited flexibility and potential for cost barriers reduce long-term adherence potential.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
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 initial strictness that may challenge long-term adherence.
Practicality ⓘ
7
Offers convenient pre-prepared meals with minimal effort but may lack cost-effectiveness and long-term sustainability for some users.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may trigger cravings due to processed ingredients and sugar content.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
5
Provides minimal healthy fats with limited omega-3 sources and potential reliance on processed oils.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
3
Provides minimal fiber from processed sources, falling far below recommended quantities and lacking diversity in fiber types.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
4
Low in dietary fiber and high in processed ingredients, potentially compromising microbiome diversity and digestive tolerance.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
6
Provides moderate protein and some micronutrients but risks cortisol elevation and thyroid disruption from low-calorie intake.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle preservation but lacks optimal fat content and adaptability for diverse goals.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
6
Provides adequate animal-based protein quality but lacks sufficient total intake and nutrient-dense food matrix for optimal recovery.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
5
Offers limited flavor variety and potential artificial aftertastes, risking long-term adherence.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
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 through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
6
Provides structured calorie control but risks hidden calories and limited flexibility for long-term energy management.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
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
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
4
Limited macronutrient balance and potential underfueling hinder athletic performance and recovery.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
6
Provides moderate calorie deficit but limited long-term sustainability and potential for weight regain.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges 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.