Total Rating
6.9
out of 10
3.7
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
5
May transiently improve some metabolic markers but risks nutrient deficiencies and metabolic stress with long-term use.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
3
Risks deficiencies in B12, iodine, and other nutrients without fortification or supplementation.
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 processed liquids reduce nutrient density per calorie.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
3
Risks nutrient deficiencies and long-term sustainability due to limited dietary variety and potential for metabolic imbalances.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
2
Requires extreme restriction, impractical long-term adherence, and significant psychological and social disruption.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
3
Severely restricts social engagement, travel adaptability, and daily routine integration due to extreme dietary limitations.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
4
Requires significant cost, preparation effort, and lifestyle disruption due to reliance on specialized liquid foods and strict dietary restrictions.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
6
Provides moderate satiety via protein but may lack fiber and sustained energy density, risking hunger if not carefully formulated.
Fat Quality ⓘ
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
5
Limited healthy fat sources and potential omega-3 deficiency without EPA/DHA.
Fiber Intake ⓘ
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
4
Provides insufficient fiber quantity and limited diversity, risking digestive and metabolic inefficiencies.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
3
Severely limits dietary fiber, microbial diversity, and nutrient density, risking digestive distress and microbiome imbalance.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
4
Likely disrupts insulin, cortisol, and micronutrient balance due to caloric restriction and potential nutrient deficiencies.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
3
Severely restricts macronutrient diversity and flexibility, risking metabolic imbalances and poor long-term adherence.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
3
Relies on insufficient and incomplete protein sources with poor amino acid balance and limited digestibility.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
4
Limited flavor complexity and repetitive texture reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
5
May induce fat loss but risks significant lean mass loss due to inadequate protein and caloric intake.
Energy Balance ⓘ
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
4
Limited satiety and flexibility hinder consistent 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.
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
Athletic Support ⓘ
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
3
Likely insufficient for energy, nutrient density, and long-term athletic performance due to caloric and macronutrient limitations.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
3
Creates a calorie deficit but lacks sustainability, risks metabolic slowdown, and has high weight regain likelihood.
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.