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
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, calcium, and iodine without fortification or supplementation.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal proteins and fats with limited phytonutrient diversity and minimal whole plant foods.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
7
Reduces sugar intake, which benefits metabolic health but may lack comprehensive nutrient balance and long-term flexibility.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
5
Relies heavily on artificial sweeteners and strict sugar/carb restrictions, which may hinder long-term adherence and flexibility.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
6
Moderately supports social adaptability but may struggle with strict sugar restrictions limiting flexibility and real-world adherence.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
8
Offers affordable, widely accessible ingredients with straightforward meal planning and preparation, though strict sugar avoidance may require initial adjustment.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack robust evidence on long-term appetite suppression.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
4
Prioritizes low-fat intake but lacks emphasis on omega-3s and balanced unsaturated fats.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
3
Relies on minimal plant-based fiber sources, limiting gut health benefits and metabolic support.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but lacks robust evidence for sustained hormonal balance and may risk micronutrient deficiencies.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence-based carbohydrate adjustment.
6
Provides adequate protein and fat but risks carbohydrate restriction without clear metabolic benefit.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility from plant-based sources.
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
7
Offers moderate variety and flavorful protein-rich options but may lack complexity in seasoning and texture diversity.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
6
Provides moderate protein support for lean mass but lacks robust evidence for sustained fat loss without muscle loss.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
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 moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during dieting.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for sustained energy and glycogen replenishment.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose adherence challenges.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.