Total Rating
3.3
out of 10
5.5
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with potential risks from nutrient deficiencies and lack of balanced dietary context.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, iodine, and calcium, leading to significant deficiency risks.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
2
Primarily water with minimal nutrients per calorie and limited phytonutrient diversity.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
3
Lacks essential nutrients and lacks robust evidence for long-term health benefits.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
4
Limited flexibility and potential nutritional deficiencies reduce long-term adherence potential.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
3
Severely limits social engagement, travel adaptability, and daily routine integration due to restrictive food requirements and lack of flexibility.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
7
Requires minimal cost and effort but lacks variety and may strain adherence due to restrictive nature.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
3
Severely limited protein and fiber, leading to frequent hunger and unsustainable cravings.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
1
Severely lacks essential unsaturated fats, omega-3s, and balanced fat profiles, risking cardiovascular and neurological deficiencies.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
3
Provides minimal fiber with poor diversity and fails to meet recommended daily intake for optimal gut and metabolic health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
3
Severely restricts calories and nutrients, disrupting insulin, cortisol, and sex hormone balance while lacking essential micronutrients for hormonal function.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
2
Severely restricts all macronutrients, compromising essential nutrient intake and metabolic function.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
2
Severely lacks sufficient high-quality protein sources to meet recovery, satiety, and muscle preservation needs.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
2
Celery juice's strong, unappealing flavor and extreme dietary monotony severely limit enjoyment and adherence.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
2
Lacks structure for calorie control, promotes unintended overeating, and has minimal evidence for sustainable energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and impaired training performance.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
2
Severely lacks caloric density, macronutrient balance, and essential micronutrients critical for sustained athletic performance and recovery.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
3
Limited calorie deficit potential with poor sustainability and minimal evidence for sustained fat loss.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.