Total Rating
4.1
out of 10
5.7
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.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
3
Severely restricts key animal-based micronutrient sources, risking deficiencies in B12, D, iodine, and calcium without supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed animal products reduce nutrient density per calorie.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term disease prevention evidence undermine its overall health benefits.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
3
Requires extreme dietary restrictions, limited food variety, and significant time/effort, making long-term adherence challenging.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
3
Severe dietary restrictions limit social engagement, travel flexibility, and adaptability, creating significant lifestyle challenges.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited foods with complex preparation and strict adherence, limiting accessibility and sustainability for most.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or craving management.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
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 on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
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 whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
4
Limited fiber diversity and restrictive nature may hinder microbiome diversity and long-term digestive tolerance.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive nutrient profile and lack of robust evidence on hormone regulation.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
4
Restricts macronutrient flexibility and prioritizes gut healing over balanced energy and nutrient diversity.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different 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
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
5
Offers some flavorful elements but limited variety and potential for monotony due to strict ingredient restrictions.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
5
May support fat loss but lacks robust evidence for lean mass preservation and training compatibility.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
4
Limited structure for calorie control and rigid restrictions hinder consistent energy management.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
4
Limited protein quality and quantity may hinder muscle retention during calorie deficits.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive nature may hinder energy and recovery for athletes.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
3
Limited evidence supports sustainable fat loss, with restrictive nature and lack of calorie deficit mechanisms hindering long-term weight management.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.