Total Rating
6.0
out of 10
6.8
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
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, calcium, and iodine without fortification or supplementation.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal proteins and fats with limited phytonutrient diversity and minimal whole plant foods.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Reduces sugar intake, which benefits metabolic health but may lack comprehensive nutrient balance and long-term flexibility.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
5
Relies heavily on artificial sweeteners and strict sugar/carb restrictions, which may hinder long-term adherence and flexibility.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
6
Moderately supports social adaptability but may struggle with strict sugar restrictions limiting flexibility and real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
8
Offers affordable, widely accessible ingredients with straightforward meal planning and preparation, though strict sugar avoidance may require initial adjustment.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack robust evidence on long-term appetite suppression.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
4
Prioritizes low-fat intake but lacks emphasis on omega-3s and balanced unsaturated fats.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
3
Relies on minimal plant-based fiber sources, limiting gut health benefits and metabolic support.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but lacks robust evidence for sustained hormonal balance and may risk micronutrient deficiencies.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence-based carbohydrate adjustment.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility from plant-based sources.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
7
Offers moderate variety and flavorful protein-rich options but may lack complexity in seasoning and texture diversity.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
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 while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
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 macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during dieting.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for sustained energy and glycogen replenishment.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose adherence challenges.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
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.