Total Rating
6.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
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 may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
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 moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
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 points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
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 flexible macronutrient options but risks underfueling if not tailored to 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 ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.