Total Rating
6.8
out of 10
6.8
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
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
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.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
7
Prioritizes nutrient-rich, low-calorie foods but lacks broad phytonutrient diversity compared to stricter plant-based approaches.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
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.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and portion control for long-term adherence.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires moderate planning and portion control awareness.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
7
Offers balanced food choices that are generally affordable and accessible, but requires moderate planning and portion control effort.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
7
Balances volume-based satiety with moderate protein and fiber but may lack optimal macronutrient stability for sustained hunger suppression.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
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.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and variety from whole foods but lacks emphasis on gut microbiome diversity and long-term metabolic benefits.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
6
Provides moderate fiber and whole foods but lacks emphasis on fermented/prebiotic diversity and evidence for microbiome outcomes.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
7
Balances macronutrients and includes diverse micronutrients but lacks specific hormonal outcome evidence.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate satiety through volume but lacks structured macro optimization for diverse goals.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
7
Provides adequate protein from diverse sources but may fall short in meeting higher protein needs for muscle preservation during weight loss.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
6
Moderately supports fat loss but may inadequately preserve lean mass due to potential protein insufficiency.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
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.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may compromise lean mass preservation during calorie restriction.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
4
Limited caloric density and potential macronutrient imbalances may hinder energy availability and recovery for athletes.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through food volume but lacks strong evidence for sustained fat loss compared to other structured diets.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
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.