Total Rating
4.2
out of 10
5.5
out of 10
Metabolic Health ⓘ
2
Strongly associated with metabolic dysregulation, insulin resistance, and atherogenic lipid profiles.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
4
Systematically lacks key vitamins and minerals like vitamin C, folate, and magnesium while being high in sodium and saturated fats.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
2
Relies heavily on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
1
Strongly associated with chronic disease risk, nutrient deficiencies, and long-term metabolic harm.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
8
It is highly adaptable and accessible, aligning with common dietary habits and lifestyle demands.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
8
Offers high flexibility and social compatibility but lacks adaptability for health-conscious adjustments.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
9
It is highly affordable, widely accessible, and easy to plan and prepare with minimal effort and resources.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
3
High in energy-dense, low-fiber foods that promote overeating and unstable blood sugar, leading to frequent hunger and cravings.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
3
High in harmful trans fats and omega-6, low in protective omega-3s and whole-food unsaturated fats.
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 ⓘ
3
Severely deficient in fiber quantity and diversity, leading to poor gut and metabolic outcomes.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
3
Severely lacks dietary fiber, prebiotics, and fermented foods, promoting gut dysbiosis and digestive distress.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
3
Significantly disrupts insulin, cortisol, and sex hormone balance due to high processed foods and micronutrient deficiencies.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
3
Significantly skewed toward unhealthy fats and refined carbohydrates, compromising metabolic health and satiety.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in amino acid sources and may include low-digestibility processed meats.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers a variety of flavorful and palatable foods but may lack long-term satisfaction due to high fat and processed ingredients.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
2
Promotes significant fat gain, muscle loss, and metabolic dysfunction detrimental to body composition.
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 ⓘ
3
Poorly supports intentional calorie control due to high energy density, low satiety, and frequent overeating risks.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
5
Provides adequate protein but risks muscle loss due to high glycemic load and inflammatory components.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
3
Lacks essential micronutrients and balanced macronutrients critical for sustained energy and recovery.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
2
Strongly associated with weight gain and metabolic dysfunction, undermining sustainable fat loss.
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.