Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control and weight loss but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers in some individuals.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate B12, zinc, and iron but risks deficiencies in calcium, vitamin D, and iodine due to exclusion of dairy and fortified foods.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Offers a high concentration of vitamins, minerals, and phytonutrients from whole foods but limits plant diversity and includes some processed items.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks outweigh short-term metabolic benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict elimination of multiple food groups, limiting long-term adherence and flexibility.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, creating significant lifestyle barriers.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant time, cost, and planning to avoid restricted foods while maintaining variety and accessibility.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack sufficient fiber and risk cravings due to restricted food groups.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Emphasizes high-quality unsaturated fats and omega-3s from fish but may lack balance in omega-6 intake and restrict some natural saturated fat sources.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but lacks diversity and quantity compared to optimal recommendations.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Limited fiber diversity and exclusion of key prebiotic/fermented foods may hinder microbiome diversity but still supports reduced processed food intake.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Limited support for thyroid function and potential micronutrient gaps may hinder hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Restricts carbohydrates and promotes high fat intake without clear evidence-based adaptability for diverse metabolic needs.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides high-quality animal proteins with complete amino acids but may struggle with consistent sufficiency if not carefully planned.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety with seasoning potential but limited by strict exclusions and potential monotony in meal structures.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited support for lean mass preservation and fat loss synergy due to restrictive nature and lack of long-term evidence.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured food choices that can aid calorie control but lacks explicit tracking and flexibility for sustained energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder lean mass preservation during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Limited carbohydrate availability and potential micronutrient deficiencies risk impairing performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate short-term weight loss but lacks long-term sustainability and may lead to rebound weight gain.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.