Total Rating
4.7
out of 10
6.9
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers like blood sugar, lipids, or inflammation.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential reliance on calorie-dense, low-nutrient processed foods.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
5
May offer short-term metabolic benefits but lacks robust long-term health evidence and risks nutrient deficiencies with restrictive practices.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Limited flexibility and potential for restrictive eating patterns may hinder long-term adherence.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability may hinder long-term adherence in varied real-world settings.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and complex meal planning that may hinder long-term adherence.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
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
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, limiting omega-3 benefits and cardiovascular advantages.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
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 diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
5
Limited fiber diversity and potential exclusion of fermented foods may hinder microbiome diversity and digestive balance.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential insulin fluctuations may hinder hormonal balance.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Limited adaptability and potential for excessive carbohydrate restriction without clear metabolic benefits.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides insufficient high-quality protein with incomplete amino acid profiles and low digestibility from plant-based sources.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk despite fat reduction claims.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
3
Limited protein adequacy and energy availability compromise muscle preservation during fat loss.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder training performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
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
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.