Total Rating
5.6
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
3
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density with some whole plant foods but lacks sufficient phytonutrient diversity and bioavailability optimization.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Supports metabolic health and chronic disease risk reduction but requires careful planning to avoid nutrient deficiencies.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence and practicality.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
6
Requires careful planning and may involve higher costs or limited food variety compared to standard diets.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression or craving management.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA and may lack omega-3 to omega-6 balance.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but may lack evidence of sustained digestive or metabolic benefits.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but may lack fermented foods and evidence for microbiome-specific benefits.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
5
Provides moderate macronutrient balance but risks micronutrient deficiencies impacting hormone synthesis and regulation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may struggle with fat balance and energy stability.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
5
Offers limited flavor variety and potential monotony without structured seasoning guidance.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
4
Limited protein quality and energy density risks muscle loss and poor resistance training support.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based foods but lacks structured calorie control mechanisms and flexibility for precise energy balance adjustments.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy balance and lacks robust evidence for lean mass preservation during deficit.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lead to muscle loss and poor long-term adherence.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.