Total Rating
5.4
out of 10
6.9
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term trial evidence for consistent cardiometabolic benefits.
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, D, 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 ⓘ
7
Offers a moderate range of plant-based nutrients per calorie but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited food selections.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Offers cardiovascular and metabolic benefits but risks nutrient deficiencies without supplementation.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
4
Requires significant planning, restricts common foods, and may lead to social and psychological challenges over time.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
4
Limited flexibility and social adaptability hinder integration with real-world routines and events.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
4
Relies on expensive, niche ingredients and complex meal planning, limiting accessibility and affordability for most people.
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 fat and energy density to consistently suppress hunger without strict adherence.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Limited omega-3 adequacy and potential omega-6 imbalance may hinder cardiovascular and inflammatory benefits.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant-based sources but may lack diversity in fiber types and practicality for long-term adherence.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity with fiber-rich plant foods but lacks fermented/prebiotic variety and may risk digestive discomfort.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Provides adequate fiber and antioxidants but may lack sufficient fat and micronutrients critical for hormonal balance.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack flexibility and evidence-based fat optimization.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but relies on incomplete plant sources with suboptimal amino acid balance and digestibility.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Limited flavor variety and potential for 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 ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy restriction.
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 ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but may lack sufficient protein and micronutrient density for optimal athletic performance without supplementation.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and long-term adherence.
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.