Total Rating
6.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Promotes favorable lipid and glycemic profiles but may lack robust long-term evidence for consistent metabolic benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients per calorie but may require careful planning to optimize bioavailability and address potential anti-nutrient impacts.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers strong disease prevention benefits but requires supplementation for key nutrients like B12 and omega-3s, limiting long-term nutritional adequacy.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Offers moderate flexibility but may struggle with long-term adherence due to dietary restrictions and potential social challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for routine adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers accessible, affordable whole foods but requires moderate meal planning and preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may risk glycemic instability if refined carbs are consumed in excess.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting long-chain omega-3 benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole foods but may require careful planning to avoid excessive intake causing digestive discomfort.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and prebiotics but may lack fermented foods and tailored digestive support.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but may lack critical micronutrients like iodine and B12, risking hormonal imbalances.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and may insufficiently address fat intake for metabolic flexibility.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate but incomplete protein sources with potential gaps in amino acid balance and digestibility.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate variety and flavor potential but requires mindful preparation to avoid monotony and ensure satisfaction.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Moderately supports fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
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 satiety through high-volume plant foods but lacks structured calorie control mechanisms.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with optimal amino acid balance and leucine content for maximal muscle preservation.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients for endurance but may fall short for high-intensity training due to potential protein and micronutrient gaps.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.