Total Rating
3.8
out of 10
6.9
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but risks nutrient deficiencies and inflammation due to potential lack of dietary diversity and essential fats.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
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 ⓘ
3
Relies on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
3
Lacks robust scientific evidence on long-term health outcomes and risks nutrient deficiencies due to restrictive nature.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
3
Restricts flavor variety, leading to poor long-term adherence and psychological strain.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social engagement and practicality due to flavor limitations.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
7
Requires minimal seasoning but may lack variety and appeal, affecting long-term adherence.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
3
Likely insufficient protein and fiber, with potential for cravings due to unpalatable food choices.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
4
Relies heavily on plant-based ALA without sufficient EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
3
Lacks fiber diversity and practicality for long-term gut health.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome support.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential for restrictive caloric intake may impair hormonal balance.
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 fiber but lacks flexibility and evidence for optimal fat balance.
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 compared to animal sources.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
2
Severely limits flavor and palatability, leading to poor adherence and dissatisfaction.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
3
Severely restricts nutrient density and protein adequacy, risking muscle loss and poor training performance.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
4
Lacks structured calorie control and satiety mechanisms, leading to inconsistent energy management.
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 potential energy deficits 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
Likely insufficient for energy, protein, and micronutrients critical for athletic performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
4
Limited calorie deficit potential and poor sustainability likely hinder long-term fat loss.
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.