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.
6
May improve insulin sensitivity in some individuals but lacks consistent evidence for broad metabolic health benefits.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
5
May lack systematic coverage of critical micronutrients like B12 and iron without structured food choices or supplementation.
Nutrient Density ⓘ
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
6
Variable nutrient density based on individual food choices, lacking structured emphasis on nutrient-rich, minimally processed options.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
7
Promotes sustainable eating behaviors and reduces disordered eating but lacks structured nutrient optimization for long-term health.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
8
Promotes long-term adherence through flexibility and reduced psychological stress without requiring strict rules or exotic foods.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
8
Promotes flexibility and adaptability to diverse lifestyles while minimizing stress and decision fatigue.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
7
Offers flexibility and minimal logistical demands but requires self-regulation and may lack structured guidance for some.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
6
Relies on self-regulation rather than structured satiety mechanisms, leading to variable appetite control outcomes.
Fat Quality ⓘ
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
6
Encourages individualized fat choices but lacks structured guidance on optimizing healthy fats and balancing omega-3 to omega-6 ratios.
Fiber Intake ⓘ
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
7
Promotes whole foods which can meet fiber recommendations but lacks structured guidelines ensuring consistent intake.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
7
Supports moderate gut microbiome diversity through flexible plant-based choices but lacks structured emphasis on prebiotics and fermented foods.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
6
Promotes balanced eating habits but lacks structured nutrient guidelines that directly support hormonal regulation.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
5
Lacks structured macro guidelines but allows adaptable, whole-food choices that can support functional ratios for many.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
5
Relies on individual choices for protein quality, risking insufficient amino acid balance and digestibility without structured guidance.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
7
Offers flexibility for flavorful meals but depends on individual choices for consistent enjoyment.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
5
Intuitive Eating may support gradual fat loss but lacks structured guidance for preserving lean mass and optimizing hormonal/metabolic factors critical for body composition.
Energy Balance ⓘ
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
5
Limited structure for calorie regulation but supports satiety through whole foods.
Lean Mass ⓘ
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
4
Lacks structured protein intake and energy balance strategies, risking muscle loss during calorie deficits.
Athletic Support ⓘ
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
5
Provides basic energy but lacks structured timing, macronutrient balance, and specific nutrient strategies critical for athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
5
May lead to modest weight loss in some individuals but lacks structured calorie deficit mechanisms and prioritizes eating behaviors over fat reduction.
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.