Total Rating
4.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar and inflammation but lacks robust evidence on long-term lipid profiles and metabolic flexibility.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Severely restricts critical micronutrients like B12, iodine, and heme iron, risking chronic deficiencies without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Emphasizes some nutrient-dense foods but limits phytonutrient diversity and may include calorie-dense, low-nutrient components.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate disease prevention benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict raw food focus and limited flexibility, posing challenges for long-term adherence and practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Its strictness and limited flexibility severely hinder integration with social, travel, and work demands.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires strict food restrictions and meal timing, limiting flexibility and long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
4
Limited protein and fiber may lead to hunger, but some satiety from plant-based foods offers partial control.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3 sources, with potential reliance on saturated fats without clear cardiovascular benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may cause digestive discomfort due to high fruit/vegetable emphasis.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbial diversity, risking gut dysbiosis and digestive distress.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
4
Limited micronutrient density and potential caloric restriction may disrupt sex hormones and thyroid function.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Severely restricts protein and fat while prioritizing restrictive plant-based sources, risking nutrient deficiencies and limited adaptability.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides limited high-quality protein sources with potential amino acid deficiencies and poor digestibility.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
4
Limited protein and caloric intake risks muscle loss and impairs resistance training support.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides moderate satiety from high-volume plant foods but lacks structured calorie control mechanisms and flexibility for different energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Limited protein and energy availability compromise muscle retention during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
4
Limited macronutrient balance and potential deficiencies hinder performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential metabolic adaptation risks.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.