Total Rating
5.5
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may lack long-term sustainability and nutrient balance in strict plant-based contexts.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without explicit supplementation or fortification.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
5
Relies on processed plant foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health and disease prevention but may lack comprehensive nutrient adequacy and long-term sustainability without careful planning.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence potential.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel may hinder long-term adherence.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and preparation effort, limiting accessibility and long-term adherence.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Provides moderate fiber and plant-based protein but may lack sufficient protein and fat for sustained satiety without careful planning.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Relies heavily on plant-based omega-3 sources without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratios.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole foods but lacks diversity in fiber types and practicality for long-term adherence.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks sufficient fermented foods and prebiotic variety to optimally support microbiome diversity and digestive tolerance.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but risks imbalanced fat intake and limited adaptability for diverse goals.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but risks muscle loss if not strictly adhered to.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based fiber but lacks structured calorie control mechanisms and flexibility for different energy goals.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein and fiber but may lack sufficient carbohydrates and specific micronutrients for optimal athletic performance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks strong evidence for sustained fat loss without significant adherence challenges.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.