Total Rating
5.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and iodine without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
6
Offers moderate nutrient variety but relies on processed foods and limited phytonutrient diversity.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Provides foundational benefits for chronic disease prevention but risks nutrient deficiencies without structured supplementation.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
3
Requires strict adherence and limits flexibility in social, travel, and daily routine contexts.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires moderate cost, planning, and access to diverse plant-based staples but may lack simplicity for long-term adherence.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety signals without careful planning.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Relies heavily on ALA omega-3s without sufficient EPA/DHA, risking cardiovascular and inflammatory health deficits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
3
Provides insufficient fiber from limited sources, detrimental to gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but may lack fermented foods and evidence of microbiome-specific benefits.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may insufficiently balance fats for diverse metabolic needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides adequate protein quantity but relies on incomplete plant sources with potential amino acid gaps and lower digestibility.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Offers moderate variety but risks monotony due to restrictive plant-based constraints.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy and energy density may hinder lean mass preservation and fat loss synergy.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate satiety from plant-based foods but lacks structured calorie control and flexibility for precise energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited protein quality and potential amino acid deficiencies may hinder lean mass preservation during calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but requires careful planning to avoid deficiencies and ensure sufficient energy availability.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for sustained fat loss and long-term adherence.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.