Total Rating
5.7
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and risks elevated LDL in some individuals.
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
Micronutrients ⓘ
6
Provides adequate protein and some vitamins/minerals but lacks consistent coverage of B12, iodine, and vitamin D without supplementation.
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products over diverse plant-based phytonutrients.
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with mixed evidence on long-term disease prevention.
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
Sustainability ⓘ
5
Requires strict adherence to high-protein, low-carb foods, limiting flexibility and long-term sustainability due to potential for dietary rigidity and social challenges.
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
Lifestyle Fit ⓘ
5
Struggles with social integration and flexibility, limiting real-world adaptability.
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
Practicality ⓘ
6
Requires specific protein sources and meal planning but lacks flexibility for everyday routines.
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack long-term sustainability due to restrictive elements.
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
Fat Quality ⓘ
5
Prioritizes low-fat restrictions over balanced healthy fat intake, lacking emphasis on omega-3s and whole-food unsaturated fats.
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
Fiber Intake ⓘ
3
Severely restricts fiber-rich plant foods, leading to insufficient total fiber and limited diversity in fiber types.
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and may cause digestive discomfort due to strictness.
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
Hormonal Support ⓘ
6
Moderately supports hormonal balance through protein and fat but may elevate cortisol and risk micronutrient deficiencies.
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence-based carbohydrate management.
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
Protein Quality ⓘ
8
Provides adequate high-quality animal protein with balanced amino acids but relies on limited plant-based options that may compromise completeness and digestibility.
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
Taste ⓘ
7
Offers flavorful proteins and fats but may lack variety and adaptability for long-term enjoyment.
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
Body Composition ⓘ
6
Provides adequate protein for muscle preservation but risks lean mass loss with restrictive caloric intake and limited long-term evidence.
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based volume but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides adequate protein but may risk muscle loss due to potential energy deficits and limited evidence for lean mass preservation during fat loss.
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but risks underfueling and nutrient deficiencies for high-intensity athletic demands.
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
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.