Total Rating
6.0
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Offers moderate improvements in blood sugar control but may elevate LDL cholesterol and inflammatory markers depending on food quality.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, calcium, and iodine without fortification or supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal proteins and fats with limited phytonutrient diversity and minimal whole plant foods.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Reduces sugar intake, which benefits metabolic health but may lack comprehensive nutrient balance and long-term flexibility.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Relies heavily on artificial sweeteners and strict sugar/carb restrictions, which may hinder long-term adherence and flexibility.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
6
Moderately supports social adaptability but may struggle with strict sugar restrictions limiting flexibility and real-world adherence.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
8
Offers affordable, widely accessible ingredients with straightforward meal planning and preparation, though strict sugar avoidance may require initial adjustment.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack robust evidence on long-term appetite suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
4
Prioritizes low-fat intake but lacks emphasis on omega-3s and balanced unsaturated fats.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
3
Relies on minimal plant-based fiber sources, limiting gut health benefits and metabolic support.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but lacks robust evidence for sustained hormonal balance and may risk micronutrient deficiencies.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence-based carbohydrate adjustment.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility from plant-based sources.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate variety and flavorful protein-rich options but may lack complexity in seasoning and texture diversity.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Provides moderate protein support for lean mass but lacks robust evidence for sustained fat loss without muscle loss.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides structured portion guidance and satiety-promoting foods but lacks flexibility for surplus intake and robust evidence for long-term consistency.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during dieting.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for sustained energy and glycogen replenishment.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose adherence challenges.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.