Total Rating
5.0
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers with high saturated fat intake.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks reliable coverage of critical vitamins and minerals like calcium, iodine, and vitamin D without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
4
Prioritizes calorie-dense fats over diverse, minimally processed plant foods, limiting phytonutrient variety and nutrient efficiency per calorie.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may cause psychological stress due to restrictive food choices.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, with rigid food restrictions that may disrupt daily routines and reduce long-term adherence.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires strict fat avoidance and may limit food variety, increasing complexity and reducing long-term feasibility.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate satiety through protein and fat but may lack fiber and sustainable behavioral strategies.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
3
Severely restricts essential healthy fats and lacks sufficient omega-3 sources, risking cardiovascular and hormonal imbalances.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from whole foods but lacks consistency and diversity in fiber types across phases.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but lacks comprehensive micronutrient coverage and may disrupt sex hormone balance with excessive saturated fat.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Provides moderate protein and carbs but restricts fat too severely, limiting metabolic flexibility and nutrient diversity.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides moderate protein sufficiency but relies on incomplete plant sources with limited amino acid balance and digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety with plant-based emphasis but risks monotony without intentional seasoning or ingredient diversity.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss despite potential fat reduction.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during weight loss.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for metabolic adaptation and poor long-term adherence.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.