Total Rating
6.4
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Promotes favorable lipid and glycemic profiles but may lack robust long-term evidence for consistent metabolic benefits.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
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.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Offers strong disease prevention benefits but requires supplementation for key nutrients like B12 and omega-3s, limiting long-term nutritional adequacy.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Offers moderate flexibility but may struggle with long-term adherence due to dietary restrictions and potential social challenges.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
5
Struggles with social integration and travel flexibility but offers moderate adaptability for routine adherence.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
7
Offers accessible, affordable whole foods but requires moderate meal planning and preparation effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may risk glycemic instability if refined carbs are consumed in excess.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting long-chain omega-3 benefits.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole foods but may require careful planning to avoid excessive intake causing digestive discomfort.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
8
Promotes diverse plant-based fiber and prebiotics but may lack fermented foods and tailored digestive support.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but may lack critical micronutrients like iodine and B12, risking hormonal imbalances.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and may insufficiently address fat intake for metabolic flexibility.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
6
Provides adequate but incomplete protein sources with potential gaps in amino acid balance and digestibility.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
6
Offers moderate variety and flavor potential but requires mindful preparation to avoid monotony and ensure satisfaction.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Moderately supports fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Provides satiety through high-volume plant foods but lacks structured calorie control mechanisms.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with optimal amino acid balance and leucine content for maximal muscle preservation.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
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.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.