Total Rating
3.9
out of 10
6.8
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.
7
Provides moderate benefits for metabolic health through fasting and whole foods but lacks consistent evidence on long-term lipid and inflammatory outcomes.
Micronutrients ⓘ
3
Severely deficient in critical nutrients like B12 and D without supplementation.
7
Provides adequate coverage of most essential micronutrients but has potential gaps in vitamin D and iodine without supplementation or specific food sources.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and bioavailability optimization.
7
Offers moderate nutrient density with diverse plant-based foods and lean proteins but lacks optimal phytonutrient variety and bioavailability optimization.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
6
Provides balanced macronutrients and cultural dietary patterns but lacks robust long-term scientific evidence for disease prevention and nutrient adequacy across diverse populations.
Sustainability ⓘ
2
Requires extreme restriction, inaccessibility, and social incompatibility, making long-term adherence highly unlikely.
7
Balances cultural adherence with practical flexibility but may face challenges in economic accessibility and long-term adaptation for non-religious populations.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and practicality due to limited food options and rigid preparation requirements.
7
Balances cultural integration with moderate flexibility, though travel and social adaptability vary by context.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited ingredients with significant preparation and planning demands.
7
Offers balanced affordability and accessibility with minimal preparation effort but requires mindful adherence to halal guidelines.
Appetite Control ⓘ
5
Limited protein and potential palatability issues may hinder satiety, but high fiber and low energy density offer partial appetite control.
7
Balances protein, fiber, and meal timing to support satiety but may risk overeating during feasting periods.
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.
7
Provides moderate intake of whole-food unsaturated fats but lacks emphasis on omega-3 adequacy and may include saturated fats from animal sources.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and may fall short of recommended intake.
7
Provides adequate fiber from diverse whole foods but lacks specific evidence linking to optimized gut or metabolic outcomes.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and essential prebiotic/fermented foods critical for microbiome diversity and digestive balance.
7
Provides moderate fiber diversity and some prebiotic/fermented foods but lacks strict plant-based emphasis for maximal microbiome support.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential caloric insufficiency may disrupt hormonal balance and stress regulation.
7
Provides balanced macronutrients and micronutrients supporting hormone regulation but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to metabolic stress and poor satiety.
7
Provides a generally balanced macronutrient distribution with adequate protein, moderate carbs, and healthy fats, but lacks specific adaptability for individual goals.
Protein Quality ⓘ
2
Severely inadequate in essential amino acids and digestible protein to meet recovery and satiety needs.
6
Provides moderate protein sufficiency with mixed sources but lacks optimal amino acid balance and digestibility compared to higher-quality diets.
Taste ⓘ
2
Wheatgrass has an intensely bitter, grassy flavor that is generally unpalatable and limits meal variety and adherence.
7
Offers a diverse range of flavorful, culturally rich foods adaptable to various cuisines, supporting long-term adherence through enjoyable meals.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance without robust evidence for fat loss benefits.
6
Provides balanced macronutrients but lacks structured guidance for optimal fat-muscle ratio improvement.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety, and flexibility for diverse energy goals.
5
Provides moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy management.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking muscle catabolism without robust evidence for lean mass preservation.
7
Provides adequate protein and energy but may risk muscle loss during Ramadan fasting if caloric intake is insufficient.
Athletic Support ⓘ
3
Severely limits caloric and macronutrient diversity, risking underfueling and nutrient deficiencies critical for athletic performance.
6
Provides adequate macronutrients and hydration but may lack specific micronutrients if strictly plant-based, requiring careful planning.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor sustainability hinder effective long-term fat loss.
6
Provides moderate calorie deficit potential and balanced macronutrients but lacks strong evidence for sustained fat loss compared to other structured 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.