Total Rating
4.2
out of 10
6.6
out of 10
Metabolic Health ⓘ
2
Strongly associated with metabolic dysregulation, insulin resistance, and atherogenic lipid profiles.
7
Generally improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
4
Systematically lacks key vitamins and minerals like vitamin C, folate, and magnesium while being high in sodium and saturated fats.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
2
Relies heavily on calorie-dense, minimally nutritious processed foods with limited phytonutrient diversity and poor bioavailability.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
Overall Health ⓘ
1
Strongly associated with chronic disease risk, nutrient deficiencies, and long-term metabolic harm.
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
8
It is highly adaptable and accessible, aligning with common dietary habits and lifestyle demands.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
8
Offers high flexibility and social compatibility but lacks adaptability for health-conscious adjustments.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
9
It is highly affordable, widely accessible, and easy to plan and prepare with minimal effort and resources.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
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 fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
3
High in harmful trans fats and omega-6, low in protective omega-3s and whole-food unsaturated fats.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
3
Severely deficient in fiber quantity and diversity, leading to poor gut and metabolic outcomes.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
3
Severely lacks dietary fiber, prebiotics, and fermented foods, promoting gut dysbiosis and digestive distress.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
3
Significantly disrupts insulin, cortisol, and sex hormone balance due to high processed foods and micronutrient deficiencies.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
3
Significantly skewed toward unhealthy fats and refined carbohydrates, compromising metabolic health and satiety.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in amino acid sources and may include low-digestibility processed meats.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility 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.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
Body Composition ⓘ
2
Promotes significant fat gain, muscle loss, and metabolic dysfunction detrimental to body composition.
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
3
Poorly supports intentional calorie control due to high energy density, low satiety, and frequent overeating risks.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
5
Provides adequate protein but risks muscle loss due to high glycemic load and inflammatory components.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
3
Lacks essential micronutrients and balanced macronutrients critical for sustained energy and recovery.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
Weight Loss ⓘ
2
Strongly associated with weight gain and metabolic dysfunction, undermining sustainable fat loss.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.