Total Rating
3.2
out of 10
7.0
out of 10
Metabolic Health ⓘ
4
Limited nutrient diversity and high glycemic load may impair blood sugar stability and lipid profiles.
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
Micronutrients ⓘ
3
Lacks critical micronutrients like vitamin E, selenium, and zinc, risking deficiencies without supplementation.
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and narrow food selection reduce nutrient density despite some beneficial components.
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
3
Severely limited nutrient diversity and risk of deficiencies outweigh potential short-term metabolic benefits.
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
Sustainability ⓘ
3
Severely restrictive and monotonous, leading to poor long-term adherence and psychological strain.
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
Lifestyle Fit ⓘ
2
Severely restricts social interactions, travel flexibility, and daily routine adaptability, making long-term adherence highly impractical.
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
Practicality ⓘ
3
Severely limited food variety and nutritional adequacy hinder long-term adherence and real-world feasibility.
7
Offers balanced affordability and accessibility but requires moderate planning and preparation effort.
Appetite Control ⓘ
3
Limited protein and fiber, high glycemic load, and restrictive nature increase hunger and cravings.
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
Fat Quality ⓘ
2
Severely lacks essential unsaturated fats, omega-3s, and practical sustainable fat sources.
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
Fiber Intake ⓘ
2
Severely insufficient fiber quantity and diversity, failing to meet basic dietary recommendations for gut and metabolic health.
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
Gut Health ⓘ
3
Severely limited fiber diversity and lacks prebiotic/fermented foods, risking gut microbiome imbalance and digestive distress.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
Hormonal Support ⓘ
3
Limited macronutrient diversity and potential micronutrient deficiencies may disrupt hormonal balance and stability.
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing simple carbohydrates, leading to metabolic and satiety imbalances.
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
Protein Quality ⓘ
5
Provides moderate-quality protein from skim milk but lacks sufficient quantity and amino acid completeness when relying heavily on bananas.
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
Taste ⓘ
2
Lacks flavor variety and leads to monotonous, unappealing meals.
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
Body Composition ⓘ
3
Limited protein and caloric intake risk significant lean mass loss while promoting fat loss.
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
Energy Balance ⓘ
3
Severely restricts food variety, risking uncontrolled calorie intake and poor satiety, with limited flexibility for different energy goals.
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
3
Severely limited protein and energy availability compromises muscle preservation and growth.
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
Athletic Support ⓘ
3
Severely limits macronutrient diversity and essential micronutrients critical for sustained athletic performance and recovery.
6
Provides adequate carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
Weight Loss ⓘ
4
Limited calorie deficit potential with poor sustainability and risk of muscle loss.
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
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.