Total Rating
4.6
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Severely restricts critical micronutrients like B12, iodine, and heme iron, risking chronic deficiencies without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Emphasizes some nutrient-dense foods but limits phytonutrient diversity and may include calorie-dense, low-nutrient components.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate disease prevention benefits.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires strict raw food focus and limited flexibility, posing challenges for long-term adherence and practicality.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Its strictness and limited flexibility severely hinder integration with social, travel, and work demands.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires strict food restrictions and meal timing, limiting flexibility and long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
4
Limited protein and fiber may lead to hunger, but some satiety from plant-based foods offers partial control.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3 sources, with potential reliance on saturated fats without clear cardiovascular benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may cause digestive discomfort due to high fruit/vegetable emphasis.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbial diversity, risking gut dysbiosis and digestive distress.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
4
Limited micronutrient density and potential caloric restriction may disrupt sex hormones and thyroid function.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
4
Severely restricts protein and fat while prioritizing restrictive plant-based sources, risking nutrient deficiencies and limited adaptability.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides limited high-quality protein sources with potential amino acid deficiencies and poor digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
4
Limited protein and caloric intake risks muscle loss and impairs resistance training support.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
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 satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Limited protein and energy availability compromise muscle retention during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential deficiencies hinder performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential metabolic adaptation risks.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.