Total Rating
5.6
out of 10
3.9
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient vitamin D and iodine without supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
6
Offers moderate nutrient variety but relies on processed foods and limited phytonutrient diversity.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
6
Provides foundational benefits for chronic disease prevention but risks nutrient deficiencies without structured supplementation.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
5
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
3
Requires strict adherence and limits flexibility in social, travel, and daily routine contexts.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
6
Requires moderate cost, planning, and access to diverse plant-based staples but may lack simplicity for long-term adherence.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety signals without careful planning.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Relies heavily on ALA omega-3s without sufficient EPA/DHA, risking cardiovascular and inflammatory health deficits.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
3
Provides insufficient fiber from limited sources, detrimental to gut and metabolic health.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but may lack fermented foods and evidence of microbiome-specific benefits.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may insufficiently balance fats for diverse metabolic needs.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
5
Provides adequate protein quantity but relies on incomplete plant sources with potential amino acid gaps and lower digestibility.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
5
Offers moderate variety but risks monotony due to restrictive plant-based constraints.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited protein adequacy and energy density may hinder lean mass preservation and fat loss synergy.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
6
Provides moderate satiety from plant-based foods but lacks structured calorie control and flexibility for precise energy management.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
5
Limited protein quality and potential amino acid deficiencies may hinder lean mass preservation during calorie restriction.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but requires careful planning to avoid deficiencies and ensure sufficient energy availability.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for sustained fat loss and long-term adherence.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.