Total Rating
5.7
out of 10
4.8
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
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
6
Provides adequate protein and some vitamins/minerals but lacks consistent coverage of B12, iodine, and vitamin D without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products over diverse plant-based phytonutrients.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with mixed evidence on long-term disease prevention.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
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.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Struggles with social integration and flexibility, limiting real-world adaptability.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
6
Requires specific protein sources and meal planning but lacks flexibility for everyday routines.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack long-term sustainability due to restrictive elements.
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 ⓘ
5
Prioritizes low-fat restrictions over balanced healthy fat intake, lacking emphasis on omega-3s and whole-food unsaturated fats.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
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 whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and may cause digestive discomfort due to strictness.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Moderately supports hormonal balance through protein and fat but may elevate cortisol and risk micronutrient deficiencies.
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 lacks adaptability and clear evidence-based carbohydrate management.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
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.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
7
Offers flavorful proteins and fats but may lack variety and adaptability for long-term enjoyment.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Provides adequate protein for muscle preservation but risks lean mass loss with restrictive caloric intake and limited long-term evidence.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based volume but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
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 risk muscle loss due to potential energy deficits and limited evidence for lean mass preservation during fat loss.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but risks underfueling and nutrient deficiencies for high-intensity athletic demands.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
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.
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.