Total Rating
5.0
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust evidence for comprehensive metabolic health benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit supplementation or fortification.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
5
Relies on processed enzyme supplements and limited plant diversity, reducing nutrient density per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
May provide some nutrient benefits but risks deficiencies and lacks robust long-term evidence for overall health.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Moderate flexibility and accessibility but limited long-term adherence evidence and potential for restrictive practices.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
4
Limited flexibility and social integration challenges hinder real-world adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
3
Requires specialized, expensive enzymes and strict meal planning that are difficult to sustain long-term.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Provides moderate satiety through fiber but may lack sufficient protein and stable glycemic control.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA with limited EPA/DHA, risking suboptimal omega-3 status and cardiovascular benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks evidence of optimal diversity or long-term health benefits.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
5
Limited support for microbiome diversity and digestive tolerance due to reliance on enzyme supplementation over whole-food fiber and fermented components.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited micronutrient density may impair hormone synthesis and regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Lacks sufficient evidence for balanced macronutrient distribution and may compromise protein and fat intake.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based focus may hinder long-term enjoyment.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited evidence supports fat loss while preserving lean mass due to unclear protein adequacy and lack of rigorous studies.
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 ⓘ
4
Limited structure for calorie control and lacks robust evidence for consistent energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
May lack sufficient protein and micronutrients for optimal athletic performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
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.