Total Rating
4.2
out of 10
6.0
out of 10
Metabolic Health ⓘ
2
Strongly associated with metabolic dysregulation, insulin resistance, and atherogenic lipid profiles.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
4
Systematically lacks key vitamins and minerals like vitamin C, folate, and magnesium while being high in sodium and saturated fats.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
2
Relies heavily on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
1
Strongly associated with chronic disease risk, nutrient deficiencies, and long-term metabolic harm.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
8
It is highly adaptable and accessible, aligning with common dietary habits and lifestyle demands.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
8
Offers high flexibility and social compatibility but lacks adaptability for health-conscious adjustments.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
9
It is highly affordable, widely accessible, and easy to plan and prepare with minimal effort and resources.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
3
High in harmful trans fats and omega-6, low in protective omega-3s and whole-food unsaturated fats.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
3
Severely deficient in fiber quantity and diversity, leading to poor gut and metabolic outcomes.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
3
Severely lacks dietary fiber, prebiotics, and fermented foods, promoting gut dysbiosis and digestive distress.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
3
Significantly disrupts insulin, cortisol, and sex hormone balance due to high processed foods and micronutrient deficiencies.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
3
Significantly skewed toward unhealthy fats and refined carbohydrates, compromising metabolic health and satiety.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in amino acid sources and may include low-digestibility processed meats.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
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 rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
2
Promotes significant fat gain, muscle loss, and metabolic dysfunction detrimental to body composition.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
3
Poorly supports intentional calorie control due to high energy density, low satiety, and frequent overeating risks.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Provides adequate protein but risks muscle loss due to high glycemic load and inflammatory components.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
3
Lacks essential micronutrients and balanced macronutrients critical for sustained energy and recovery.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
2
Strongly associated with weight gain and metabolic dysfunction, undermining sustainable fat loss.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.