Total Rating
3.9
out of 10
5.5
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
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Severely deficient in critical nutrients like B12 and D without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and bioavailability optimization.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
2
Requires extreme restriction, inaccessibility, and social incompatibility, making long-term adherence highly unlikely.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
3
Severely restricts social interactions and practicality due to limited food options and rigid preparation requirements.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited ingredients with significant preparation and planning demands.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
5
Limited protein and potential palatability issues may hinder satiety, but high fiber and low energy density offer partial appetite control.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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 adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and may fall short of recommended intake.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and essential prebiotic/fermented foods critical for microbiome diversity and digestive balance.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential caloric insufficiency may disrupt hormonal balance and stress regulation.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to metabolic stress and poor satiety.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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 risks insufficiency if intake is not carefully managed.
Taste ⓘ
2
Wheatgrass has an intensely bitter, grassy flavor that is generally unpalatable and limits meal variety and adherence.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance without robust evidence for fat loss benefits.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
3
Lacks structured calorie control, satiety, and flexibility for diverse energy goals.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking muscle catabolism without robust evidence for lean mass preservation.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
3
Severely limits caloric and macronutrient diversity, risking underfueling and nutrient deficiencies critical for athletic performance.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor sustainability hinder effective long-term fat loss.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.