Total Rating
6.6
out of 10
3.1
out of 10
Metabolic Health ⓘ
6
May improve short-term insulin sensitivity but lacks robust evidence on long-term metabolic stability and lipid profiles.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and B12 without fortified foods or supplements.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
7
Balances whole foods with some processed items, offering moderate nutrient density but not optimal phytonutrient diversity.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
7
Supports balanced macronutrient intake and sustainable weight management with moderate long-term health benefits.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
7
Balances structured portion control with flexible Free Foods, supporting moderate long-term adherence but requiring effort to maintain.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
7
Balances flexibility with structured tracking, enabling social integration and adaptability while requiring moderate planning effort.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
7
Balances affordability and accessibility with flexible meal planning but requires moderate tracking effort.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
6
Provides moderate fiber and low energy density but may lack sufficient protein and risk glycemic fluctuations.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Prioritizes low-fat foods over high-quality fats, leading to potential omega-6 dominance and insufficient EPA/DHA.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
6
Provides moderate fiber from fruits and vegetables but may fall short of optimal diversity and quantity in some meal plans.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but relies on processed items and lacks emphasis on microbiome diversity.
3
Severely restricts dietary diversity and may impair 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.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
6
Provides moderate protein and sufficient carbohydrates for satiety but restricts fats excessively, limiting hormonal and metabolic support.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but may fall short for optimal muscle preservation during weight loss.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
6
Offers moderate variety and flexibility but relies on low-calorie, high-volume foods that may lack inherent flavor and satiety.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
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.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
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.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
6
Moderately supports lean mass retention during weight loss with adequate protein but may fall short under prolonged caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
5
Limited calorie and protein intake may hinder energy availability and recovery for athletes.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through structured portion control and food variety, supporting sustainable fat loss with reasonable adherence potential.
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.