Total Rating
4.1
out of 10
5.5
out of 10
Metabolic Health ⓘ
5
Limited evidence supports measurable improvements in metabolic markers like blood sugar, lipids, and inflammation compared to well-established diets.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Severely restricts key animal-based micronutrient sources, risking deficiencies in B12, D, iodine, and calcium without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed animal products reduce nutrient density per calorie.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term disease prevention evidence undermine its overall health benefits.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
3
Requires extreme dietary restrictions, limited food variety, and significant time/effort, making long-term adherence challenging.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
3
Severe dietary restrictions limit social engagement, travel flexibility, and adaptability, creating significant lifestyle challenges.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited foods with complex preparation and strict adherence, limiting accessibility and sustainability for most.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or craving management.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
6
Limited inclusion of high-quality omega-3 sources like fish, with potential for imbalanced omega-6 intake and restrictive fat variety.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from limited plant sources but lacks diversity and evidence for optimal gut health outcomes.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
4
Limited fiber diversity and restrictive nature may hinder microbiome diversity and long-term digestive tolerance.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive nutrient profile and lack of robust evidence on hormone regulation.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
4
Restricts macronutrient flexibility and prioritizes gut healing over balanced energy and nutrient diversity.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
4
Provides limited high-quality animal protein sources but lacks sufficient amino acid diversity and quantity for optimal muscle recovery and satiety.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Offers some flavorful elements but limited variety and potential for monotony due to strict ingredient restrictions.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
May support fat loss but lacks robust evidence for lean mass preservation and training compatibility.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
4
Limited structure for calorie control and rigid restrictions hinder consistent energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
4
Limited protein quality and quantity may hinder muscle retention during calorie deficits.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive nature may hinder energy and recovery for athletes.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
3
Limited evidence supports sustainable fat loss, with restrictive nature and lack of calorie deficit mechanisms hindering long-term weight management.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.