Total Rating
5.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term evidence compared to other plant-based diets.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with some whole plant foods but lacks sufficient phytonutrient diversity and bioavailability optimization.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Supports metabolic health and chronic disease risk reduction but requires careful planning to avoid nutrient deficiencies.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence and practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires careful planning and may involve higher costs or limited food variety compared to standard diets.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression or craving management.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA and may lack omega-3 to omega-6 balance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but may lack evidence of sustained digestive or metabolic benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but may lack fermented foods and evidence for microbiome-specific benefits.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Provides moderate macronutrient balance but risks micronutrient deficiencies impacting hormone synthesis and regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may struggle with fat balance and energy stability.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate protein but relies on incomplete plant sources with potential amino acid gaps and lower digestibility compared to animal proteins.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Offers limited flavor variety and potential monotony without structured seasoning guidance.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
4
Limited protein quality and energy density risks muscle loss and poor resistance training support.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based foods but lacks structured calorie control mechanisms and flexibility for precise energy balance adjustments.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy balance and lacks robust evidence for lean mass preservation during deficit.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate macronutrients for basic athletic needs but risks deficiencies in critical micronutrients without careful planning.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lead to muscle loss and poor long-term adherence.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.