Total Rating
5.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term evidence compared to other plant-based diets.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density with some whole plant foods but lacks sufficient phytonutrient diversity and bioavailability optimization.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Supports metabolic health and chronic disease risk reduction but requires careful planning to avoid nutrient deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence and practicality.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires careful planning and may involve higher costs or limited food variety compared to standard diets.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression or craving management.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA and may lack omega-3 to omega-6 balance.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but may lack evidence of sustained digestive or metabolic benefits.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but may lack fermented foods and evidence for microbiome-specific benefits.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Provides moderate macronutrient balance but risks micronutrient deficiencies impacting hormone synthesis and regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may struggle with fat balance and energy stability.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate protein but relies on incomplete plant sources with potential amino acid gaps and lower digestibility compared to animal proteins.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Offers limited flavor variety and potential monotony without structured seasoning guidance.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
4
Limited protein quality and energy density risks muscle loss and poor resistance training support.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based foods but lacks structured calorie control mechanisms and flexibility for precise energy balance adjustments.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy balance and lacks robust evidence for lean mass preservation during deficit.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients for basic athletic needs but risks deficiencies in critical micronutrients without careful planning.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lead to muscle loss and poor long-term adherence.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.