Total Rating
5.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack certain vitamins and minerals due to limited plant-based sources.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense 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.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
May improve short-term metabolic markers but risks long-term nutrient deficiencies and cardiovascular concerns.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
3
Requires strict animal-based consumption, limiting flexibility, social integration, and long-term adherence due to economic, psychological, and practical challenges.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility but remains adaptable with effort.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires careful planning and access to varied plant-based staples, which may limit affordability and accessibility in some regions.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
6
Moderate satiety from fiber and frequent meals, but potential for low protein and refined carb reliance.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies on ALA without EPA/DHA and may have high omega-6 to omega-3 ratios.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
6
Provides moderate fiber diversity but may lack fermented foods and risk digestive discomfort in strict plant-based versions.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
May support insulin stability and satiety but risks cortisol elevation and micronutrient deficiencies if not balanced.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle maintenance but risks excessive saturated fats and limited adaptability for diverse goals.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary creativity compared to more flexible diets.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
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
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies and underfueling if not meticulously planned.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
5
May contribute to modest calorie deficit but lacks strong evidence for sustained fat loss compared to other dietary patterns.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.