Total Rating
5.3
out of 10
3.1
out of 10
Metabolic Health ⓘ
6
May offer moderate benefits for blood sugar and inflammation but lacks robust evidence on long-term metabolic outcomes.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, vitamin D, and iodine without explicit fortification or supplementation.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
6
Relies on calorie-restricted, minimally processed foods with moderate phytonutrient diversity but lacks optimal bioavailability and variety.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
6
May improve some metabolic markers but risks nutrient deficiencies and long-term adherence challenges.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
5
Requires strict adherence and limited flexibility, which may hinder long-term sustainability for most individuals.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and resource availability.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting long-term feasibility for most individuals.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Relies on limited plant-based fats with insufficient EPA/DHA and potential processed fat sources.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may rely on processed sources.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
4
Limited micronutrient diversity may impair hormone synthesis and regulation.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks flexibility in fat and carb adjustments for diverse needs.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
May support fat loss but risks lean mass loss due to potential protein insufficiency and energy deficits.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
4
Likely insufficient protein and energy for muscle preservation during caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
5
Provides adequate macronutrients but may lack specific micronutrients and hydration strategies critical for athletic performance.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential challenges with adherence and nutrient adequacy.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor 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.