Total Rating
5.0
out of 10
6.9
out of 10
Metabolic Health ⓘ
6
May improve some lipid markers but lacks robust evidence for comprehensive metabolic benefits and risks nutrient imbalances.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
5
Prioritizes calorie restriction over nutrient-rich whole foods, limiting phytonutrient diversity and bioavailability.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Offers potential benefits for chronic disease risk but risks nutrient deficiencies without supplementation.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
4
Relies on restrictive food choices and limited flexibility, reducing long-term adherence potential.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability hinder integration into varied daily routines and real-world scenarios.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires significant cost, effort, and lifestyle adjustments that may hinder long-term adherence.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
5
May lack sufficient protein and fat, potentially leading to hunger and cravings without structured balance.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, leading to suboptimal omega-3 status.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may rely on processed foods.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, potentially limiting microbiome diversity and digestive tolerance.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive practices.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Provides adequate protein and carbs but risks low fat intake and limited adaptability for diverse goals.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for maximal recovery and satiety.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
4
Limited variety and potential blandness may hinder long-term adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
May promote fat loss but risks lean mass loss due to potential protein inadequacy and restrictive nature.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
5
Provides basic structure for calorie control but lacks detailed guidance on satiety, flexibility, and long-term consistency.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential energy deficits hinder athletic performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of metabolic adaptation.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.