Total Rating
6.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense fiber sources.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
6
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain fat loss.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.