Total Rating
6.1
out of 10
6.9
out of 10
Metabolic Health ⓘ
7
Improves blood sugar and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit fortification or supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
6
Offers moderate nutrient-rich plant foods but lacks optimal phytonutrient diversity and bioavailability strategies.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Provides adequate nutrients with supplementation but risks deficiencies if not carefully managed.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability due to strict plant-based restrictions.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
6
Requires moderate cost and planning but offers accessible staples with some flexibility.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
6
Provides moderate satiety through fiber but may lack sufficient protein and stable macronutrient balance to consistently suppress hunger.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
7
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and saturated fat context.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse plant sources but may lack optimal microbiome diversity and long-term sustainability.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented foods but lacks emphasis on microbiome-specific prebiotics and long-term digestive tolerance evidence.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
6
Provides balanced macronutrients but may lack specific micronutrients critical for hormonal regulation.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat intake and energy density for diverse needs.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for maximal muscle recovery and satiety.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony without intentional seasoning or ingredient diversity.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
6
Promotes moderate fat loss but risks lean mass loss due to potential protein insufficiency and limited evidence for sustained muscle preservation.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and predictability for diverse energy goals.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
7
Provides adequate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
6
Provides adequate macronutrients and hydration but may struggle with sustained energy and protein adequacy for high-intensity training.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but may lack flexibility and long-term adherence support.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.