Total Rating
4.3
out of 10
5.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from restrictive nutrient profiles.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Fails to reliably meet essential micronutrient requirements without supplementation.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, minimally processed raw foods reduce nutrient density per calorie.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited 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 without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
3
Requires strict adherence to specific food combinations, limited flexibility, and may lead to social and psychological challenges.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term sustainability due to strictness and limited adaptability.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
4
Requires specific, often costly ingredients and complex preparation that limits real-world feasibility.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
5
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or long-term satiety.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
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.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but limited diversity and evidence-based health outcomes.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
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
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
4
Relies on restrictive, unbalanced macronutrient ratios with insufficient protein and rigid structure, lacking evidence for functional outcomes.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
3
Limited flavor variety and restrictive nature reduce overall enjoyment and adherence potential.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
4
Limited protein intake and restrictive nature may impair lean mass preservation during fat loss.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
4
Limited flexibility for calorie adjustment and potential for under-eating without structured guidance.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
4
Limited protein quality and adequacy may hinder muscle preservation during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies hinder athletic performance and recovery.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
4
Limited scientific evidence supports sustained fat loss without significant adherence challenges or metabolic risks.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.