Total Rating
4.2
out of 10
8.6
out of 10
Metabolic Health ⓘ
2
Strongly associated with metabolic dysregulation, insulin resistance, and atherogenic lipid profiles.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
4
Systematically lacks key vitamins and minerals like vitamin C, folate, and magnesium while being high in sodium and saturated fats.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
2
Relies heavily on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
1
Strongly associated with chronic disease risk, nutrient deficiencies, and long-term metabolic harm.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
8
It is highly adaptable and accessible, aligning with common dietary habits and lifestyle demands.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
8
Offers high flexibility and social compatibility but lacks adaptability for health-conscious adjustments.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
9
It is highly affordable, widely accessible, and easy to plan and prepare with minimal effort and resources.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
3
High in energy-dense, low-fiber foods that promote overeating and unstable blood sugar, leading to frequent hunger and cravings.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
3
High in harmful trans fats and omega-6, low in protective omega-3s and whole-food unsaturated fats.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
3
Severely deficient in fiber quantity and diversity, leading to poor gut and metabolic outcomes.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
3
Severely lacks dietary fiber, prebiotics, and fermented foods, promoting gut dysbiosis and digestive distress.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
3
Significantly disrupts insulin, cortisol, and sex hormone balance due to high processed foods and micronutrient deficiencies.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
3
Significantly skewed toward unhealthy fats and refined carbohydrates, compromising metabolic health and satiety.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
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 balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
7
Offers a variety of flavorful and palatable foods but may lack long-term satisfaction due to high fat and processed ingredients.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
2
Promotes significant fat gain, muscle loss, and metabolic dysfunction detrimental to body composition.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
3
Poorly supports intentional calorie control due to high energy density, low satiety, and frequent overeating risks.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Provides adequate protein but risks muscle loss due to high glycemic load and inflammatory components.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
3
Lacks essential micronutrients and balanced macronutrients critical for sustained energy and recovery.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
2
Strongly associated with weight gain and metabolic dysfunction, undermining sustainable fat loss.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.