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 lacks robust long-term evidence for comprehensive metabolic health.
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 ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and calorie-efficient nutrient profiles.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
4
Limited scientific evidence supports its long-term health benefits, with potential risks of nutritional deficiencies and lack of population-level validation.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
2
Lacks evidence for long-term adherence, practicality, and flexibility due to unclear dietary guidelines and potential reliance on non-standard methods.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility with limited food options and high planning demands.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
2
Requires specialized, non-standard equipment and lacks accessible, affordable food options.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
2
Lacks scientific evidence and physiological mechanisms to reliably control appetite or reduce hunger.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA compromises cardiovascular and cognitive benefits.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
2
Severely limited fiber diversity and quantity, failing to meet basic dietary recommendations for 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 ⓘ
3
Lacks sufficient dietary fiber, prebiotic/fermented foods, and evidence for microbiome diversity or digestive benefits.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
3
Likely lacks essential micronutrients and may induce hormonal imbalances through restrictive practices.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
4
Relies on restrictive plant-based framework with limited adaptability and potential nutrient gaps.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
4
Lacks sufficient high-quality protein sources and essential amino acids.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
3
Limited evidence on protein adequacy and risk of lean mass loss without specific nutritional details.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
3
Lacks structured calorie control, promotes restrictive hunger, and has limited evidence for consistent energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention 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 ⓘ
3
Severely restricts energy and macronutrients, risking underfueling and impaired recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
2
Lacks credible evidence for sustained calorie deficit or fat loss, with no scientific support for its mechanisms or long-term effectiveness.
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.