Total Rating
4.7
out of 10
6.8
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 profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential reliance on calorie-dense, low-nutrient processed foods.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
May offer short-term metabolic benefits but lacks robust long-term health evidence and risks nutrient deficiencies with restrictive practices.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
5
Limited flexibility and potential for restrictive eating patterns may hinder long-term adherence.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability may hinder long-term adherence in varied real-world settings.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and complex meal planning that may hinder long-term adherence.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
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
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, limiting omega-3 benefits and cardiovascular advantages.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity in fiber types and may prioritize processed foods over whole foods.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
5
Limited fiber diversity and potential exclusion of fermented foods may hinder microbiome diversity and digestive balance.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential insulin fluctuations may hinder hormonal balance.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Limited adaptability and potential for excessive carbohydrate restriction without clear metabolic benefits.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
5
Provides insufficient high-quality protein with incomplete amino acid profiles and low digestibility from plant-based sources.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk despite fat reduction claims.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
3
Limited protein adequacy and energy availability compromise muscle preservation during fat loss.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder training performance and recovery.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through plant-based foods but lacks robust evidence for sustained fat loss and may face adherence challenges.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
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.