Total Rating
5.0
out of 10
3.9
out of 10
Metabolic Health ⓘ
5
Provides moderate protein and fiber but risks metabolic stress from processed ingredients and inconsistent nutrient balance.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks consistent coverage of critical vitamins and minerals like B12, D, and iodine without supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
5
Relies heavily on processed foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
5
Provides moderate nutritional balance but lacks robust evidence for long-term disease prevention and sustainability.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
4
Limited flexibility and restrictive structure hinder long-term adherence and practicality.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
7
Offers convenient, flexible meal options with moderate social compatibility but limited adaptability to diverse dietary needs and preferences.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
6
Relatively affordable and simple to plan but limited by strict timing and reliance on specific chain items.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack consistent energy density and glycemic stability for optimal appetite control.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Provides moderate intake of unsaturated fats but lacks emphasis on omega-3 adequacy and may include processed saturated fats.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
5
Provides moderate fiber from whole grains and vegetables but lacks diversity and sufficient quantity for optimal gut and metabolic health.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
3
Limited fiber diversity and reliance on processed foods hinder microbiome health and digestive tolerance.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
6
Provides moderate protein and fiber for satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate protein and fiber but severely restricts fats and may lack optimal carbohydrate diversity.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
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.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
2
Lacks flavor variety and satiety, leading to poor long-term adherence.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited protein and potential for muscle loss despite fat loss.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
5
Provides structured calorie control but lacks satiety, flexibility, and robust evidence for long-term energy management.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficit may hinder muscle retention during weight loss.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
6
Provides moderate macronutrient variety but lacks structured timing, hydration focus, and consistent micronutrient coverage for optimal athletic performance.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
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.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.