Total Rating
6.9
out of 10
5.5
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
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
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
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.