Total Rating
5.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack certain vitamins and minerals due to limited plant-based sources.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Prioritizes whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited plant selections.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
May improve short-term metabolic markers but risks long-term nutrient deficiencies and cardiovascular concerns.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires strict animal-based consumption, limiting flexibility, social integration, and long-term adherence due to economic, psychological, and practical challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility but remains adaptable with effort.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires careful planning and access to varied plant-based staples, which may limit affordability and accessibility in some regions.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Moderate satiety from fiber and frequent meals, but potential for low protein and refined carb reliance.
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 and may have high omega-6 to omega-3 ratios.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber diversity but may lack fermented foods and risk digestive discomfort in strict plant-based versions.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
May support insulin stability and satiety but risks cortisol elevation and micronutrient deficiencies if not balanced.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle maintenance but risks excessive saturated fats and limited adaptability for diverse goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
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 ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary creativity compared to more flexible diets.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and limited evidence for sustained body composition improvements.
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 and flexibility for precise energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric 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 macronutrients for most athletes but risks nutrient deficiencies and underfueling if not meticulously planned.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
May contribute to modest calorie deficit but lacks strong evidence for sustained fat loss compared to other dietary patterns.
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.