Total Rating
6.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Promotes balanced macronutrients and whole foods but lacks robust long-term metabolic outcome data.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient iron and zinc bioavailability without strategic food pairings.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Balances nutrient-rich whole foods with moderate plant diversity but lacks optimal phytonutrient variety and bioavailability optimization.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers moderate benefits for chronic disease prevention but may require supplementation to ensure long-term nutritional adequacy.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers moderate flexibility with social and travel scenarios but requires careful planning for adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires accessible but somewhat costly seasonal ingredients and moderate meal prep effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack consistent satiety signals due to variable macronutrient balance and potential reliance on refined carbs.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
8
Emphasizes whole-food unsaturated fats and adequate omega-3s from seafood but may lack optimal omega-3 to omega-6 balance in some variations.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse plant sources but may lack optimal microbiome-supporting fiber types.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes fiber-rich plant foods but may lack fermented components and diversity for optimal microbiome support.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may hinder hormonal balance.
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 may lack fat variety and flexibility for different goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance and digestibility compared to animal sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety with seasonal ingredients but may lack complexity in strict plant-based versions.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie tracking and flexibility for precise energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides moderate protein and energy but may struggle with optimal muscle retention during caloric restriction.
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 calories and protein but may lack sufficient fat and micronutrients for optimal athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Promotes moderate calorie deficit through plant-based foods but lacks robust long-term evidence for sustained fat loss and 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.