Total Rating
5.2
out of 10
5.3
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers compared to well-researched plant-based diets.
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins like C and folate without sufficient plant food inclusion.
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density with high phytonutrient variety but risks deficiencies in B12 and other nutrients due to strict plant-based focus.
7
Offers moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
Overall Health ⓘ
5
Provides some benefits of plant-based eating but risks nutrient deficiencies and long-term sustainability issues due to restrictive food choices.
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
Sustainability ⓘ
4
Requires strict food restrictions and preparation, limiting flexibility and long-term adherence.
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence challenging.
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
Practicality ⓘ
7
Requires moderate meal planning and preparation effort but offers affordable and accessible staple foods.
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient volume and variety to fully suppress cravings in the long term.
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce cardiovascular and neurological benefits.
7
Provides adequate omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
Fiber Intake ⓘ
3
Provides minimal fiber from restricted plant sources, limiting gut microbiome diversity and metabolic benefits.
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
Gut Health ⓘ
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
Hormonal Support ⓘ
5
Provides some fat and fiber for hormone balance but risks deficiencies in key micronutrients like iodine and B12, which impair thyroid and sex hormone function.
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
Macro Balance ⓘ
5
Provides moderate protein and fat but risks restrictive carb limitations and limited adaptability.
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
Protein Quality ⓘ
5
Provides adequate protein but lacks optimal amino acid balance and digestibility compared to animal-based sources.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony due to restrictive food choices and limited plant-based options.
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but may risk muscle loss with excessive caloric restriction.
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
Energy Balance ⓘ
5
Limited structure for calorie control but supports satiety through high fiber and volume.
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy availability during calorie restriction, risking muscle loss.
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but may struggle with caloric density, protein sufficiency, and specific micronutrient balance for high-intensity athletic demands.
5
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose adherence challenges.
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
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.