Total Rating
4.3
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited scientific evidence supports its impact on metabolic health markers.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Likely leads to chronic deficiencies in critical nutrients like B12 and iron 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 ⓘ
5
Limited phytonutrient diversity and potential for low nutrient density per calorie due to restrictive food combinations.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
4
Limited scientific support for long-term health benefits, potential nutrient deficiencies, and lack of robust population-level evidence.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Requires strict meal planning and food restrictions that may hinder long-term adherence and flexibility.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires strict meal planning and preparation rules that may disrupt daily routines and limit food variety.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
3
Limited protein and fiber intake, combined with restrictive rules, may increase hunger and cravings without strong scientific support for appetite control.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited emphasis on high-quality fats and omega-3 adequacy, with potential omega-6 dominance and reliance on ALA.
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 plant foods but lacks diversity in fiber types and may restrict high-fiber sources.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber diversity and lack of prebiotic/fermented food inclusion may hinder microbiome diversity and digestive support.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from restrictive practices and lack of robust scientific validation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
3
Lacks structured macronutrient guidelines, leading to inconsistent protein, carbohydrate, and fat distribution.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
4
Limited by incomplete amino acid profiles and restricted protein sources that hinder satiety and muscle support.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited flavor variety and restrictive food combinations may reduce meal enjoyment and adaptability.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
3
Limited evidence supports fat loss without significant lean mass loss or metabolic benefits.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
3
Lacks structured calorie control mechanisms and evidence for reliable energy intake management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Limited protein adequacy and lack of evidence for lean mass preservation during caloric restriction.
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 ⓘ
3
Lacks sufficient caloric density, balanced macronutrients, and practical timing strategies to effectively support 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 ⓘ
3
Limited evidence supports sustained fat loss, with risks of short-term weight changes 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.