Total Rating
5.3
out of 10
4.8
out of 10
Metabolic Health ⓘ
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
7
Provides adequate omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
5
Limited evidence for sustained fat loss and potential adherence 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.