Total Rating
5.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Provides moderate protein and fiber but risks metabolic stress from processed ingredients and inconsistent nutrient balance.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks consistent coverage of critical vitamins and minerals like B12, D, and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies heavily on processed foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Provides moderate nutritional balance but lacks robust evidence for long-term disease prevention and sustainability.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Limited flexibility and restrictive structure hinder long-term adherence and practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers convenient, flexible meal options with moderate social compatibility but limited adaptability to diverse dietary needs and preferences.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Relatively affordable and simple to plan but limited by strict timing and reliance on specific chain items.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack consistent energy density and glycemic stability for optimal appetite control.
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
Provides moderate intake of unsaturated fats but lacks emphasis on omega-3 adequacy and may include processed saturated fats.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides moderate fiber from whole grains and vegetables but lacks diversity and sufficient quantity for optimal gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Limited fiber diversity and reliance on processed foods hinder microbiome health and digestive tolerance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate protein and fiber for satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein and fiber but severely restricts fats and may lack optimal carbohydrate diversity.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate but not optimal high-quality protein from lean meats, though total intake may fall short for muscle preservation in active individuals.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
2
Lacks flavor variety and satiety, leading to poor long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein and potential for muscle loss despite fat loss.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured calorie control but lacks satiety, flexibility, and robust evidence for long-term energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficit may hinder muscle retention during weight loss.
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 ⓘ
6
Provides moderate macronutrient variety but lacks structured timing, hydration focus, and consistent micronutrient coverage for optimal athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Provides moderate calorie control but lacks robust evidence for sustained fat loss and may encourage poor adherence due to limited variety and potential nutrient imbalances.
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.