Total Rating
6.0
out of 10
8.1
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.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, calcium, and iodine without fortification or supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal proteins and fats with limited phytonutrient diversity and minimal whole plant foods.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
7
Reduces sugar intake, which benefits metabolic health but may lack comprehensive nutrient balance and long-term flexibility.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
5
Relies heavily on artificial sweeteners and strict sugar/carb restrictions, which may hinder long-term adherence and flexibility.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
6
Moderately supports social adaptability but may struggle with strict sugar restrictions limiting flexibility and real-world adherence.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
8
Offers affordable, widely accessible ingredients with straightforward meal planning and preparation, though strict sugar avoidance may require initial adjustment.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack robust evidence on long-term appetite suppression.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
4
Prioritizes low-fat intake but lacks emphasis on omega-3s and balanced unsaturated fats.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
3
Relies on minimal plant-based fiber sources, limiting gut health benefits and metabolic support.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but lacks robust evidence for sustained hormonal balance and may risk micronutrient deficiencies.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence-based carbohydrate adjustment.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility from plant-based sources.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
7
Offers moderate variety and flavorful protein-rich options but may lack complexity in seasoning and texture diversity.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
6
Provides moderate protein support for lean mass but lacks robust evidence for sustained fat loss without muscle loss.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
6
Provides structured portion guidance and satiety-promoting foods but lacks flexibility for surplus intake and robust evidence for long-term consistency.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during dieting.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for sustained energy and glycogen replenishment.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose adherence challenges.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.