Total Rating
6.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term insulin sensitivity but lacks robust evidence on long-term metabolic stability and lipid profiles.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and B12 without fortified foods or supplements.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Balances whole foods with some processed items, offering moderate nutrient density but not optimal phytonutrient diversity.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Supports balanced macronutrient intake and sustainable weight management with moderate long-term health benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Balances structured portion control with flexible Free Foods, supporting moderate long-term adherence but requiring effort to maintain.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Balances flexibility with structured tracking, enabling social integration and adaptability while requiring moderate planning effort.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Balances affordability and accessibility with flexible meal planning but requires moderate tracking effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate fiber and low energy density but may lack sufficient protein and risk glycemic fluctuations.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Prioritizes low-fat foods over high-quality fats, leading to potential omega-6 dominance and insufficient EPA/DHA.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber from fruits and vegetables but may fall short of optimal diversity and quantity in some meal plans.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but relies on processed items and lacks emphasis on microbiome diversity.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Moderate support for insulin regulation and satiety but limited fat and micronutrient adequacy for sex hormones and thyroid function.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and sufficient carbohydrates for satiety but restricts fats excessively, limiting hormonal and metabolic support.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but may fall short for optimal muscle preservation during weight loss.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate variety and flexibility but relies on low-calorie, high-volume foods that may lack inherent flavor and satiety.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss but may compromise lean mass preservation due to variable protein adequacy and reliance on high-carb, low-fat structure.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured calorie control through portion guidance and points system but lacks flexibility for surplus calorie goals and may rely on tracking for consistency.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Moderately supports lean mass retention during weight loss with adequate protein but may fall short under prolonged caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Limited calorie and protein intake may hinder energy availability and recovery for athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through structured portion control and food variety, supporting sustainable fat loss with reasonable adherence potential.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.