Total Rating
5.5
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
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.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified 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.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks outweigh short-term metabolic benefits.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires strict elimination of multiple food groups, limiting long-term adherence and flexibility.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, creating significant lifestyle barriers.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires significant time, cost, and planning to avoid restricted foods while maintaining variety and accessibility.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack sufficient fiber and risk cravings due to restricted food groups.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
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.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but lacks diversity and quantity compared to optimal recommendations.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Limited fiber diversity and exclusion of key prebiotic/fermented foods may hinder microbiome diversity but still supports reduced processed food intake.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Limited support for thyroid function and potential micronutrient gaps may hinder hormonal balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Restricts carbohydrates and promotes high fat intake without clear evidence-based adaptability for diverse metabolic needs.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
7
Provides high-quality animal proteins with complete amino acids but may struggle with consistent sufficiency if not carefully planned.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety with seasoning potential but limited by strict exclusions and potential monotony in meal structures.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited support for lean mass preservation and fat loss synergy due to restrictive nature and lack of long-term evidence.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
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 satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder lean mass preservation during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability and potential micronutrient deficiencies risk impairing performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Provides moderate short-term weight loss but lacks long-term sustainability and may lead to rebound weight gain.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.