Total Rating
5.6
out of 10
6.9
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 metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
3
Lacks reliable sources for critical micronutrients like B12, D, and iodine without supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
6
Provides moderate nutrient density with some whole plant foods but lacks sufficient phytonutrient diversity and bioavailability optimization.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
7
Supports metabolic health and chronic disease risk reduction but requires careful planning to avoid nutrient deficiencies.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence and practicality.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
6
Requires careful planning and may involve higher costs or limited food variety compared to standard diets.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence on sustained appetite suppression or craving management.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA and may lack omega-3 to omega-6 balance.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but may lack evidence of sustained digestive or metabolic benefits.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but may lack fermented foods and evidence for microbiome-specific benefits.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Provides moderate macronutrient balance but risks micronutrient deficiencies impacting hormone synthesis and regulation.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may struggle with fat balance and energy stability.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
6
Provides adequate protein but relies on incomplete plant sources with potential amino acid gaps and lower digestibility compared to animal proteins.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Offers limited flavor variety and potential monotony without structured seasoning guidance.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
4
Limited protein quality and energy density risks muscle loss and poor resistance training support.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based foods but lacks structured calorie control mechanisms and flexibility for precise energy balance adjustments.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
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 retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate macronutrients for basic athletic needs but risks deficiencies in critical micronutrients without careful planning.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lead to muscle loss and poor long-term adherence.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.