Total Rating
4.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers like blood sugar, lipids, or inflammation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential reliance on calorie-dense, low-nutrient processed foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
May offer short-term metabolic benefits but lacks robust long-term health evidence and risks nutrient deficiencies with restrictive practices.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Limited flexibility and potential for restrictive eating patterns may hinder long-term adherence.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability may hinder long-term adherence in varied real-world settings.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and complex meal planning that may hinder long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety regulation due to potential reliance on refined carbs and insufficient fat/protein balance.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, limiting omega-3 benefits and cardiovascular advantages.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity in fiber types and may prioritize processed foods over whole foods.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber diversity and potential exclusion of fermented foods may hinder microbiome diversity and digestive balance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential insulin fluctuations may hinder hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Limited adaptability and potential for excessive carbohydrate restriction without clear metabolic benefits.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides insufficient high-quality protein with incomplete amino acid profiles and low digestibility from plant-based 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 ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
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 despite fat reduction claims.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Limited protein adequacy and energy availability compromise muscle preservation during fat loss.
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 ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder training performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through plant-based foods but lacks robust evidence for sustained fat loss and may face adherence challenges.
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.