Total Rating
6.8
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Moderately supports metabolic health through weight management but lacks robust evidence on specific biomarkers compared to other diets.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage for most adults but lacks emphasis on bioavailability and may require careful planning to avoid gaps like vitamin B12 or iodine.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Prioritizes nutrient-rich, low-calorie foods but lacks broad phytonutrient diversity compared to stricter plant-based approaches.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes balanced nutrient intake and supports metabolic health through volume-based eating, but lacks robust long-term population studies on chronic disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and portion control for long-term adherence.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires moderate planning and portion control awareness.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers balanced food choices that are generally affordable and accessible, but requires moderate planning and portion control effort.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Balances volume-based satiety with moderate protein and fiber but may lack optimal macronutrient stability for sustained hunger suppression.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats and includes omega-3s from fish but may underprioritize omega-3 to omega-6 balance and saturated fat context.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and variety from whole foods but lacks emphasis on gut microbiome diversity and long-term metabolic benefits.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides moderate fiber and whole foods but lacks emphasis on fermented/prebiotic diversity and evidence for microbiome outcomes.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
7
Balances macronutrients and includes diverse micronutrients but lacks specific hormonal outcome evidence.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides moderate satiety through volume but lacks structured macro optimization for diverse goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
7
Provides adequate protein from diverse sources but may fall short in meeting higher protein needs for muscle preservation during weight loss.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Moderately supports fat loss but may inadequately preserve lean mass due to potential protein insufficiency.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
7
Provides structured calorie control through food selection and portion guidance but lacks flexibility for surplus goals and relies on self-regulation without strict tracking.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may compromise lean mass preservation during calorie restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited caloric density and potential macronutrient imbalances may hinder energy availability and recovery for athletes.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through food volume but lacks strong evidence for sustained fat loss compared to other structured diets.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.