Total Rating
6.4
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
Micronutrients ⓘ
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
Nutrient Density ⓘ
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
Overall Health ⓘ
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
Sustainability ⓘ
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
Practicality ⓘ
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
Appetite Control ⓘ
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
Fiber Intake ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
Gut Health ⓘ
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
Hormonal Support ⓘ
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
Body Composition ⓘ
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
Athletic Support ⓘ
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
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.