Total Rating
3.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
3
Likely impairs blood sugar stability, elevates triglycerides, and promotes chronic inflammation due to alcohol-centric focus.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, nutrient-poor foods with limited phytonutrient diversity and poor bioavailability.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
3
Likely insufficient in essential nutrients and associated with chronic disease risks due to potential alcohol or restrictive components.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
4
Requires significant dietary restrictions and may lack flexibility, leading to challenges in long-term adherence and practicality.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
5
Limited flexibility and potential social conflicts due to alcohol focus may hinder real-world adherence.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
3
Relies on alcohol, which is costly, inaccessible in some regions, and disruptive to daily life.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
4
Relies on alcohol for satiety, which may suppress short-term hunger but risks long-term cravings and poor nutrient balance.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential for harmful fat intake from alcohol and processed foods.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
2
Severely lacking in diverse, nutrient-dense fiber sources and associated health benefits.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
3
Likely low in fiber and includes alcohol, which disrupts gut microbiome and causes digestive distress.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
4
Limited micronutrient adequacy and potential insulin/glucose instability may hinder hormonal balance.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides basic macronutrient structure but lacks adaptability and evidence-based optimization for diverse health and performance goals.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
3
Relies on poor-quality, incomplete protein sources with insufficient amino acid balance and digestibility.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
3
Lacks variety and flavorful food options, leading to limited enjoyment and potential adherence challenges.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk without strict adherence to caloric and nutrient balance.
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 ⓘ
4
Lacks structured calorie control and may involve hidden calories from liquids or processed foods, limiting reliable energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
3
Likely insufficient protein and alcohol-related catabolism impair muscle retention.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
3
Chronic alcohol consumption impairs energy availability, nutrient absorption, and recovery, undermining athletic performance and adaptation.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
3
Relies on short-term water and glycogen loss rather than sustainable fat reduction.
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.