Total Rating
3.4
out of 10
2.9
out of 10
Metabolic Health ⓘ
6
Provides short-term metabolic benefits but risks long-term metabolic stress and unsustainable outcomes.
3
Limited nutrient density and potential for metabolic stress due to restrictive caloric intake and imbalanced macronutrient profile.
Micronutrients ⓘ
3
Severely restricts micronutrient diversity and risks chronic deficiencies without fortification or supplementation.
2
Fruitarian diet lacks essential micronutrients like B12, D, iodine, and zinc without supplementation, leading to chronic deficiencies.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich processed foods with limited phytonutrient diversity and poor bioavailability.
5
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential nutrients like protein and fat.
Overall Health ⓘ
4
Risks of nutrient deficiencies and long-term sustainability issues outweigh short-term metabolic benefits.
3
Severe nutrient deficiencies and long-term health risks outweigh potential benefits due to lack of protein, fats, and essential micronutrients.
Sustainability ⓘ
2
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence due to psychological and practical challenges.
2
Severely restrictive, nutrient-deficient, and impractical for long-term adherence due to limited food variety, accessibility, and social feasibility.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence highly challenging.
3
Severely limits social engagement, travel flexibility, and daily routine integration due to restrictive food choices and logistical challenges.
Practicality ⓘ
3
Requires specialized, expensive foods and strict meal planning that disrupts daily life and is hard to sustain long-term.
2
Requires extreme cost, limited food variety, and impractical meal planning for long-term adherence.
Appetite Control ⓘ
5
Temporarily suppresses hunger but risks rebound overeating and poor long-term sustainability.
3
Severely limited protein and fat intake likely increases hunger and cravings while high sugar content destabilizes appetite regulation.
Fat Quality ⓘ
3
Severely restricts essential fats and lacks balanced omega-3 sources, risking cardiovascular and hormonal imbalances.
3
Severely lacks essential long-chain omega-3s and high-quality unsaturated fats, risking cardiovascular and neurological deficiencies.
Fiber Intake ⓘ
2
Severely restricts fiber quantity and diversity, risking digestive and metabolic dysfunction.
6
Provides adequate fiber quantity but lacks diversity and may cause digestive challenges.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbiome-supporting foods, risking gut dysbiosis and digestive distress.
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
3
Severely disrupts insulin, cortisol, and sex hormone regulation while increasing metabolic and appetite dysregulation risks.
3
Severely restricts essential fats, proteins, and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, risking metabolic slowdown and nutrient deficiencies while relying on fat for caloric density.
2
Severely deficient in protein and fat, leading to critical nutrient gaps and metabolic dysfunction.
Protein Quality ⓘ
3
Severely limits protein sufficiency and amino acid completeness, risking muscle loss and inadequate recovery.
1
Severely deficient in essential amino acids, digestible protein, and overall sufficiency for recovery and satiety.
Taste ⓘ
3
Severely restricts flavor diversity and leads to monotonous, unappealing meals that hinder long-term adherence.
3
Limited flavor variety and potential monotony reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Promotes rapid fat loss but risks significant lean mass loss and compromises resistance training performance.
2
Severe protein deficiency and muscle loss risk compromise fat-to-muscle ratio.
Energy Balance ⓘ
5
Provides short-term calorie deficit control but lacks long-term sustainability and flexibility for varied energy goals.
3
Limited calorie control and satiety due to low protein/fat, restricted flexibility, and potential under-eating.
Lean Mass ⓘ
3
Severely restricts energy intake, leading to significant muscle catabolism and poor lean mass preservation during caloric deficit.
2
Severely limits protein and essential amino acids, risking significant muscle loss during caloric restriction.
Athletic Support ⓘ
2
Severe calorie restriction compromises energy availability, nutrient adequacy, and recovery, impairing athletic performance and sustainability.
2
Severely limits caloric and protein intake, risking energy deficits and impaired recovery.
Weight Loss ⓘ
4
Promotes rapid initial weight loss but lacks sustainability, risks metabolic slowdown, and high regain likelihood.
3
Limited calorie deficit potential, risks of nutrient deficiencies and muscle loss, and poor long-term sustainability hinder effective fat loss.
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.