Total Rating
6.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Balances anti-inflammatory and nutrient-dense foods but lacks robust long-term metabolic outcome data 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 ⓘ
6
Provides some essential micronutrients but has gaps in B12, D, and iodine unless supplemented, and relies on animal products for adequate bioavailability.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods and bioavailable animal products, enhancing nutrient efficiency per calorie.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability due to restrictive elimination of key food groups and reliance on supplementation.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
6
Balances specific food requirements with moderate flexibility but may strain adherence due to cost, preparation time, and limited cultural adaptability.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and specific food access, limiting adaptability to varied social and travel contexts.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires specific, often expensive ingredients and meticulous planning, limiting accessibility and affordability for many.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks robust evidence on sustained appetite suppression compared to other diets.
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 EPA/DHA from fish but may imbalance omega-6 intake and rely on moderate saturated fats from animal sources.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole plant foods, supporting gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented/prebiotic foods but lacks broad plant variety and robust microbiome evidence.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but lacks robust evidence for direct hormonal regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and evidence for broad macro balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
6
Provides adequate animal-based protein but relies on incomplete plant sources that may limit amino acid balance and digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety through plant-based and animal-based components but risks blandness if not creatively prepared.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Provides moderate protein but risks lean mass loss due to restrictive nature and limited evidence on fat-muscle ratio improvement.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Provides moderate satiety through nutrient-dense foods but lacks structured calorie control and flexibility for intentional energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Provides moderate protein but may struggle with sufficient amino acid profile and energy availability for optimal lean mass preservation during caloric 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 ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but lacks optimized timing strategies and may require supplementation to meet high training demands.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
May lead to modest weight loss due to calorie restriction but lacks robust evidence for sustained fat loss or long-term adherence.
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.