Total Rating
6.6
out of 10
4.8
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
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and B12 without fortified foods or supplements.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Balances whole foods with some processed items, offering moderate nutrient density but not optimal phytonutrient diversity.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Supports balanced macronutrient intake and sustainable weight management with moderate long-term health benefits.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
7
Balances structured portion control with flexible Free Foods, supporting moderate long-term adherence but requiring effort to maintain.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
7
Balances flexibility with structured tracking, enabling social integration and adaptability while requiring moderate planning effort.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Balances affordability and accessibility with flexible meal planning but requires moderate tracking effort.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate fiber and low energy density but may lack sufficient protein and risk glycemic fluctuations.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Prioritizes low-fat foods over high-quality fats, leading to potential omega-6 dominance and insufficient EPA/DHA.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber from fruits and vegetables but may fall short of optimal diversity and quantity in some meal plans.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but relies on processed items and lacks emphasis on microbiome diversity.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Moderate support for insulin regulation and satiety but limited fat and micronutrient adequacy for sex hormones and thyroid function.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides moderate protein and sufficient carbohydrates for satiety but restricts fats excessively, limiting hormonal and metabolic support.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but may fall short for optimal muscle preservation during weight loss.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate variety and flexibility but relies on low-calorie, high-volume foods that may lack inherent flavor and satiety.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
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.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
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 structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
6
Moderately supports lean mass retention during weight loss with adequate protein but may fall short under prolonged caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited calorie and protein intake may hinder energy availability and recovery for athletes.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through structured portion control and food variety, supporting sustainable fat loss with reasonable adherence potential.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.