Total Rating
5.5
out of 10
3.4
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.
3
Likely impairs blood sugar stability, elevates triglycerides, and promotes chronic inflammation due to alcohol-centric focus.
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.
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation.
Nutrient Density ⓘ
7
Offers a high concentration of vitamins, minerals, and phytonutrients from whole foods but limits plant diversity and includes some processed items.
3
Relies heavily on calorie-dense, nutrient-poor foods with limited phytonutrient diversity and poor bioavailability.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks outweigh short-term metabolic benefits.
3
Likely insufficient in essential nutrients and associated with chronic disease risks due to potential alcohol or restrictive components.
Sustainability ⓘ
4
Requires strict elimination of multiple food groups, limiting long-term adherence and flexibility.
4
Requires significant dietary restrictions and may lack flexibility, leading to challenges in long-term adherence and practicality.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, creating significant lifestyle barriers.
5
Limited flexibility and potential social conflicts due to alcohol focus may hinder real-world adherence.
Practicality ⓘ
5
Requires significant time, cost, and planning to avoid restricted foods while maintaining variety and accessibility.
3
Relies on alcohol, which is costly, inaccessible in some regions, and disruptive to daily life.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack sufficient fiber and risk cravings due to restricted food groups.
4
Relies on alcohol for satiety, which may suppress short-term hunger but risks long-term cravings and poor nutrient balance.
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.
5
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential for harmful fat intake from alcohol and processed foods.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but lacks diversity and quantity compared to optimal recommendations.
2
Severely lacking in diverse, nutrient-dense fiber sources and associated health benefits.
Gut Health ⓘ
6
Limited fiber diversity and exclusion of key prebiotic/fermented foods may hinder microbiome diversity but still supports reduced processed food intake.
3
Likely low in fiber and includes alcohol, which disrupts gut microbiome and causes digestive distress.
Hormonal Support ⓘ
6
Limited support for thyroid function and potential micronutrient gaps may hinder hormonal balance.
4
Limited micronutrient adequacy and potential insulin/glucose instability may hinder hormonal balance.
Macro Balance ⓘ
5
Restricts carbohydrates and promotes high fat intake without clear evidence-based adaptability for diverse metabolic needs.
5
Provides basic macronutrient structure but lacks adaptability and evidence-based optimization for diverse health and performance goals.
Protein Quality ⓘ
7
Provides high-quality animal proteins with complete amino acids but may struggle with consistent sufficiency if not carefully planned.
3
Relies on poor-quality, incomplete protein sources with insufficient amino acid balance and digestibility.
Taste ⓘ
6
Offers moderate flavor variety with seasoning potential but limited by strict exclusions and potential monotony in meal structures.
3
Lacks variety and flavorful food options, leading to limited enjoyment and potential adherence challenges.
Body Composition ⓘ
5
Limited support for lean mass preservation and fat loss synergy due to restrictive nature and lack of long-term evidence.
5
Limited protein adequacy and potential muscle loss risk without strict adherence to caloric and nutrient balance.
Energy Balance ⓘ
5
Provides structured food choices that can aid calorie control but lacks explicit tracking and flexibility for sustained energy management.
4
Lacks structured calorie control and may involve hidden calories from liquids or processed foods, limiting reliable energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder lean mass preservation during caloric restriction.
3
Likely insufficient protein and alcohol-related catabolism impair muscle retention.
Athletic Support ⓘ
5
Limited carbohydrate availability and potential micronutrient deficiencies risk impairing performance and recovery.
3
Chronic alcohol consumption impairs energy availability, nutrient absorption, and recovery, undermining athletic performance and adaptation.
Weight Loss ⓘ
6
Provides moderate short-term weight loss but lacks long-term sustainability and may lead to rebound weight gain.
3
Relies on short-term water and glycogen loss rather than sustainable fat reduction.
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.