Total Rating
5.8
out of 10
6.9
out of 10
Metabolic Health ⓘ
5
May provide short-term energy but risks metabolic dysregulation due to processed ingredients.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
5
Provides some micronutrients through fortified cereals but lacks variety and bioavailability, risking deficiencies in critical nutrients like B12 and iron.
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 ⓘ
6
Provides moderate nutrient density with whole grains and some plant diversity but relies on calorie-dense staples and limited phytonutrient variety.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
7
Offers benefits for chronic disease prevention but may require supplementation for certain nutrients like B12 and omega-3s.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may lack long-term adherence support due to potential strictness and marketing-driven focus.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel contexts but limited adaptability to diverse dietary preferences and routines.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
7
Offers affordable, accessible staples with minimal preparation effort but may require adjustments for long-term adherence.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
5
Provides moderate fiber and some protein but risks high glycemic load and processed food reliance, leading to variable appetite control.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential for imbalanced omega-6 to omega-3 ratios.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
3
Relies heavily on processed, low-diversity fiber sources with insufficient quantity and quality for optimal gut and metabolic health.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
6
Provides moderate fiber but lacks diversity in prebiotic and fermented foods, limiting microbiome support.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Moderate support for insulin regulation but limited fat and micronutrient intake may impair sex hormones and stress hormone balance.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Provides moderate protein and adequate fiber but lacks fat balance and adaptability for diverse goals.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides moderate protein 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 ⓘ
5
Offers moderate variety with whole grains but may lack depth in flavor and culinary diversity.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based formulations.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent safeguards against overeating or hidden calories.
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 adequacy 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 ⓘ
5
Provides adequate calories and carbs for energy but may lack sufficient protein and micronutrients for optimal athletic recovery and performance.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient imbalance.
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.