Total Rating
6.5
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Promotes balanced macronutrients and whole foods but lacks robust long-term metabolic outcome data.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient iron and zinc bioavailability without strategic food pairings.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Balances nutrient-rich whole foods with moderate plant diversity but lacks optimal phytonutrient variety and bioavailability optimization.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Offers moderate benefits for chronic disease prevention but may require supplementation to ensure long-term nutritional adequacy.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility with social and travel scenarios but requires careful planning for adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires accessible but somewhat costly seasonal ingredients and moderate meal prep effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
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.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term 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.
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 from diverse plant sources but may lack optimal microbiome-supporting fiber types.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Promotes fiber-rich plant foods but may lack fermented components and diversity for optimal microbiome support.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may hinder hormonal balance.
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 may lack fat variety and flexibility for different goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance and digestibility compared to animal sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety with seasonal ingredients but may lack complexity in strict plant-based versions.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
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 ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie tracking and flexibility for precise energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides moderate protein and energy but may struggle with optimal muscle retention during caloric restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate calories and protein but may lack sufficient fat and micronutrients for optimal athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Promotes moderate calorie deficit through plant-based foods but lacks robust long-term evidence for sustained fat loss and 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.