Total Rating
6.6
out of 10
6.8
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
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and B12 without fortified foods or supplements.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
7
Balances whole foods with some processed items, offering moderate nutrient density but not optimal phytonutrient diversity.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Supports balanced macronutrient intake and sustainable weight management with moderate long-term health benefits.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
7
Balances structured portion control with flexible Free Foods, supporting moderate long-term adherence but requiring effort to maintain.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
7
Balances flexibility with structured tracking, enabling social integration and adaptability while requiring moderate planning effort.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
7
Balances affordability and accessibility with flexible meal planning but requires moderate tracking effort.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
6
Provides moderate fiber and low energy density but may lack sufficient protein and risk glycemic fluctuations.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
5
Prioritizes low-fat foods over high-quality fats, leading to potential omega-6 dominance and insufficient EPA/DHA.
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 ⓘ
6
Provides moderate fiber from fruits and vegetables but may fall short of optimal diversity and quantity in some meal plans.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but relies on processed items and lacks emphasis on microbiome diversity.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
6
Moderate support for insulin regulation and satiety but limited fat and micronutrient adequacy for sex hormones and thyroid function.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and sufficient carbohydrates for satiety but restricts fats excessively, limiting hormonal and metabolic support.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed sources but may fall short for optimal muscle preservation during weight loss.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
6
Offers moderate variety and flexibility but relies on low-calorie, high-volume foods that may lack inherent flavor and satiety.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
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
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 ⓘ
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.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
6
Moderately supports lean mass retention during weight loss with adequate protein but may fall short under prolonged caloric restriction.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
5
Limited calorie and protein intake may hinder energy availability and recovery for athletes.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through structured portion control and food variety, supporting sustainable fat loss with reasonable adherence potential.
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.