Total Rating
5.3
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
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 moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
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
Provides adequate omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
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
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
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.