Total Rating
5.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust evidence for comprehensive metabolic health benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit supplementation or fortification.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies on processed enzyme supplements and limited plant diversity, reducing nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
May provide some nutrient benefits but risks deficiencies and lacks robust long-term evidence for overall health.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate flexibility and accessibility but limited long-term adherence evidence and potential for restrictive practices.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Limited flexibility and social integration challenges hinder real-world adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
3
Requires specialized, expensive enzymes and strict meal planning that are difficult to sustain long-term.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Provides moderate satiety through fiber but may lack sufficient protein and stable glycemic control.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA with limited EPA/DHA, risking suboptimal omega-3 status and cardiovascular benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks evidence of optimal diversity or long-term health benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited support for microbiome diversity and digestive tolerance due to reliance on enzyme supplementation over whole-food fiber and fermented components.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient density may impair hormone synthesis and regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Lacks sufficient evidence for balanced macronutrient distribution and may compromise protein and fat intake.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based focus may hinder long-term enjoyment.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited evidence supports fat loss while preserving lean mass due to unclear protein adequacy and lack of rigorous studies.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and lacks robust evidence for consistent energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
May lack sufficient protein and micronutrients for optimal athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.