Total Rating
5.0
out of 10
3.1
out of 10
Metabolic Health ⓘ
6
May improve some lipid markers but lacks robust evidence for comprehensive metabolic benefits and risks nutrient imbalances.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
5
Prioritizes calorie restriction over nutrient-rich whole foods, limiting phytonutrient diversity and bioavailability.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
6
Offers potential benefits for chronic disease risk but risks nutrient deficiencies without supplementation.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
4
Relies on restrictive food choices and limited flexibility, reducing long-term adherence potential.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability hinder integration into varied daily routines and real-world scenarios.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
5
Requires significant cost, effort, and lifestyle adjustments that may hinder long-term adherence.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
5
May lack sufficient protein and fat, potentially leading to hunger and cravings without structured balance.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, leading to suboptimal omega-3 status.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may rely on processed foods.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, potentially limiting microbiome diversity and digestive tolerance.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive practices.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
5
Provides adequate protein and carbs but risks low fat intake and limited adaptability for diverse goals.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for maximal recovery and satiety.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
4
Limited variety and potential blandness may hinder long-term adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
May promote fat loss but risks lean mass loss due to potential protein inadequacy and restrictive nature.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Provides basic structure for calorie control but lacks detailed guidance on satiety, flexibility, and long-term consistency.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential energy deficits hinder athletic performance and recovery.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of metabolic adaptation.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor 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.