Total Rating
5.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without 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 ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Struggles with social integration and flexibility, limiting real-world adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
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 on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
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 for sustained muscle support.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
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 potential energy deficits may hinder lean mass preservation 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 ⓘ
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.