Total Rating
3.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Provides short-term metabolic benefits but risks long-term metabolic stress and unsustainable outcomes.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
3
Severely restricts micronutrient diversity and risks chronic deficiencies without fortification or supplementation.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich processed foods with limited phytonutrient diversity and poor bioavailability.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
4
Risks of nutrient deficiencies and long-term sustainability issues outweigh short-term metabolic benefits.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
2
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence due to psychological and practical challenges.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence highly challenging.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
3
Requires specialized, expensive foods and strict meal planning that disrupts daily life and is hard to sustain long-term.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
5
Temporarily suppresses hunger but risks rebound overeating and poor long-term sustainability.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
3
Severely restricts essential fats and lacks balanced omega-3 sources, risking cardiovascular and hormonal imbalances.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
2
Severely restricts fiber quantity and diversity, risking digestive and metabolic dysfunction.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbiome-supporting foods, risking gut dysbiosis and digestive distress.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
3
Severely disrupts insulin, cortisol, and sex hormone regulation while increasing metabolic and appetite dysregulation risks.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, risking metabolic slowdown and nutrient deficiencies while relying on fat for caloric density.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
3
Severely limits protein sufficiency and amino acid completeness, risking muscle loss and inadequate recovery.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
3
Severely restricts flavor diversity and leads to monotonous, unappealing meals that hinder long-term adherence.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
5
Promotes rapid fat loss but risks significant lean mass loss and compromises resistance training performance.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
5
Provides short-term calorie deficit control but lacks long-term sustainability and flexibility for varied energy goals.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
3
Severely restricts energy intake, leading to significant muscle catabolism and poor lean mass preservation during caloric deficit.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
2
Severe calorie restriction compromises energy availability, nutrient adequacy, and recovery, impairing athletic performance and sustainability.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
4
Promotes rapid initial weight loss but lacks sustainability, risks metabolic slowdown, and high regain likelihood.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.