Total Rating
3.9
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers, with potential benefits from antioxidants but insufficient controlled trials to confirm sustained metabolic improvements.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
3
Severely deficient in critical nutrients like B12 and D without supplementation.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and bioavailability optimization.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
2
Requires extreme restriction, inaccessibility, and social incompatibility, making long-term adherence highly unlikely.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and practicality due to limited food options and rigid preparation requirements.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited ingredients with significant preparation and planning demands.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
5
Limited protein and potential palatability issues may hinder satiety, but high fiber and low energy density offer partial appetite control.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
3
Relies on minimal whole-food fats and lacks sufficient EPA/DHA, leading to poor omega-3 status and suboptimal cardiovascular and cognitive support.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and may fall short of recommended intake.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and essential prebiotic/fermented foods critical for microbiome diversity and digestive balance.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential caloric insufficiency may disrupt hormonal balance and stress regulation.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to metabolic stress and poor satiety.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
2
Severely inadequate in essential amino acids and digestible protein to meet recovery and satiety needs.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
2
Wheatgrass has an intensely bitter, grassy flavor that is generally unpalatable and limits meal variety and adherence.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance without robust evidence for fat loss benefits.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety, and flexibility for diverse energy goals.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking muscle catabolism without robust evidence for lean mass preservation.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
3
Severely limits caloric and macronutrient diversity, risking underfueling and nutrient deficiencies critical for athletic performance.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor sustainability hinder effective long-term fat loss.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence 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.