Total Rating
4.8
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential adherence challenges.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.