Total Rating
3.8
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports sustained metabolic benefits, with risks of insulin resistance and lipid imbalances from extreme calorie restriction.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
2
Severely lacks essential vitamins and minerals like B12, D, and iron, leading to high deficiency risk.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and potential bioavailability trade-offs.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
3
Likely leads to nutrient deficiencies and metabolic risks due to processed ingredients and unsustainable restrictions.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
3
Relies on short-term restrictive eating patterns that trigger cravings, social disruption, and long-term metabolic risks, making long-term adherence highly unlikely.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
5
Limited flexibility during strict phases disrupts social and travel scenarios, increasing stress and reducing long-term adherence.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Requires minimal preparation and affordability but may lack flexibility and long-term sustainability.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
2
Relies on high sugar and low protein/fiber, leading to intense cravings and hunger despite calorie restriction.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats but may lack sufficient EPA/DHA and risk imbalanced omega-6 to omega-3 ratios.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
1
Severely deficient in fiber quantity and quality, relying on processed foods that lack diverse, nutrient-dense fiber sources.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
2
Severely compromises gut microbiome diversity and promotes inflammatory, low-fiber, ultra-processed foods linked to digestive distress.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
2
Severely disrupts hormonal balance through extreme caloric restriction, nutrient deficiencies, and erratic blood sugar fluctuations.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fiber while prioritizing high-sugar snacks, leading to metabolic stress and poor long-term adherence.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some contexts.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
6
Offers moderate flavor satisfaction but limited variety and potential satiety issues.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
2
Severely lacks protein and nutrients, risking muscle loss and metabolic dysfunction.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Limited calorie control due to reliance on satiety cues without structured tracking or portion guidance.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant lean mass loss during fat loss.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
3
Lacks sufficient carbohydrates for energy, essential micronutrients, and balanced macronutrients to support training and recovery.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
5
Creates a calorie deficit but risks weight regain and metabolic instability due to structured cheat days.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.