Total Rating
5.0
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust evidence for comprehensive metabolic health benefits.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and vitamin D without explicit supplementation or fortification.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
5
Relies on processed enzyme supplements and limited plant diversity, reducing nutrient density per calorie.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
May provide some nutrient benefits but risks deficiencies and lacks robust long-term evidence for overall health.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
6
Moderate flexibility and accessibility but limited long-term adherence evidence and potential for restrictive practices.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
4
Limited flexibility and social integration challenges hinder real-world adherence.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
3
Requires specialized, expensive enzymes and strict meal planning that are difficult to sustain long-term.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
5
Provides moderate satiety through fiber but may lack sufficient protein and stable glycemic control.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA with limited EPA/DHA, risking suboptimal omega-3 status and cardiovascular benefits.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks evidence of optimal diversity or long-term health benefits.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Limited support for microbiome diversity and digestive tolerance due to reliance on enzyme supplementation over whole-food fiber and fermented components.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
5
Limited micronutrient density may impair hormone synthesis and regulation.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Lacks sufficient evidence for balanced macronutrient distribution and may compromise protein and fat intake.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based focus may hinder long-term enjoyment.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
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 while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
4
Limited structure for calorie control and lacks robust evidence for consistent energy management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
5
May lack sufficient protein and micronutrients for optimal athletic performance and recovery.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.