Total Rating
5.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers compared to well-researched plant-based diets.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins like C and folate without sufficient plant food inclusion.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
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.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
5
Provides some benefits of plant-based eating but risks nutrient deficiencies and long-term sustainability issues due to restrictive food choices.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
4
Requires strict food restrictions and preparation, limiting flexibility and long-term adherence.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence challenging.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Requires moderate meal planning and preparation effort but offers affordable and accessible staple foods.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
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.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce cardiovascular and neurological benefits.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
3
Provides minimal fiber from restricted plant sources, limiting gut microbiome diversity and metabolic benefits.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
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.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides moderate protein and fat but risks restrictive carb limitations and limited adaptability.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
5
Provides adequate protein but lacks optimal amino acid balance and digestibility compared to animal-based sources.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony due to restrictive food choices and limited plant-based options.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but may risk muscle loss with excessive caloric restriction.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
5
Limited structure for calorie control but supports satiety through high fiber and volume.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy availability during calorie restriction, risking muscle loss.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
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.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal 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.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.