Total Rating
4.7
out of 10
3.9
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers like blood sugar, lipids, or inflammation.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential reliance on calorie-dense, low-nutrient processed foods.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
5
May offer short-term metabolic benefits but lacks robust long-term health evidence and risks nutrient deficiencies with restrictive practices.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
5
Limited flexibility and potential for restrictive eating patterns may hinder long-term adherence.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability may hinder long-term adherence in varied real-world settings.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and complex meal planning that may hinder long-term adherence.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
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.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, limiting omega-3 benefits and cardiovascular advantages.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity in fiber types and may prioritize processed foods over whole foods.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
5
Limited fiber diversity and potential exclusion of fermented foods may hinder microbiome diversity and digestive balance.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential insulin fluctuations may hinder hormonal balance.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
5
Limited adaptability and potential for excessive carbohydrate restriction without clear metabolic benefits.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
5
Provides insufficient high-quality protein with incomplete amino acid profiles and low digestibility from plant-based sources.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk despite fat reduction claims.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
3
Limited protein adequacy and energy availability compromise muscle preservation during fat loss.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder training performance and recovery.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through plant-based foods but lacks robust evidence for sustained fat loss and may face adherence challenges.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.