Total Rating
4.3
out of 10
4.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from restrictive nutrient profiles.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Fails to reliably meet essential micronutrient requirements without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, minimally processed raw foods reduce nutrient density per calorie.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with potential deficiencies and insufficient evidence for long-term health benefits.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
3
Requires strict adherence to specific food combinations, limited flexibility, and may lead to social and psychological challenges.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term sustainability due to strictness and limited adaptability.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
4
Requires specific, often costly ingredients and complex preparation that limits real-world feasibility.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or long-term satiety.
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
Relies heavily on ALA omega-3s with limited EPA/DHA, risking omega-3 to omega-6 imbalance and suboptimal cardiovascular and cognitive benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but limited diversity and evidence-based health outcomes.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Provides some fat and protein for hormone synthesis but lacks robust evidence on hormonal outcomes and may risk deficiencies in key micronutrients.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
4
Relies on restrictive, unbalanced macronutrient ratios with insufficient protein and rigid structure, lacking evidence for functional outcomes.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
3
Limited flavor variety and restrictive nature reduce overall enjoyment and adherence potential.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
4
Limited protein intake and restrictive nature may impair lean mass preservation during fat loss.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
4
Limited flexibility for calorie adjustment and potential for under-eating without structured guidance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
4
Limited protein quality and adequacy may hinder muscle preservation during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies hinder athletic performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
4
Limited scientific evidence supports sustained fat loss without significant adherence challenges or metabolic 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.