Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
4
High restrictions and limited flexibility reduce long-term adherence potential.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.