Total Rating
5.7
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence compared to established diets.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
5
Provides some micronutrients but lacks reliable coverage of critical vitamins like B12, D, and iodine without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Prioritizes nutrient-rich foods but risks limited phytonutrient diversity and overreliance on processed superfoods.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
May improve certain biomarkers but risks nutrient deficiencies without supplementation.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Limited flexibility and affordability hinder long-term adherence and practicality.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to restrictive superfood focus.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Relies on costly and less accessible superfoods, limiting affordability and real-world feasibility.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but risks cravings and hunger if not balanced with sufficient energy density and variety.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
6
Relies on ALA for omega-3s without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratio.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack long-term sustainability or evidence of specific health outcomes.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks consistent inclusion of fermented foods and may risk digestive discomfort with restrictive components.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides basic macronutrient coverage but lacks adaptability and evidence-based optimization for diverse health goals.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative seasoning or ingredient flexibility.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
May support moderate fat loss but risks inadequate protein intake and muscle loss without careful planning.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Limited structure for calorie control and risk of overeating due to high-calorie superfoods without portion guidance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle retention during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides adequate micronutrients but may lack sufficient carbohydrates and calories for high-intensity athletic demands.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
May support modest calorie deficit through nutrient density but lacks robust evidence for sustained fat loss and risks poor adherence or nutrient imbalances.
5
Limited evidence for sustained fat loss and potential adherence 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.