Total Rating
6.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity in some individuals but lacks consistent evidence for broad metabolic health benefits.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
May lack systematic coverage of critical micronutrients like B12 and iron without structured food choices or supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Variable nutrient density based on individual food choices, lacking structured emphasis on nutrient-rich, minimally processed options.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes sustainable eating behaviors and reduces disordered eating but lacks structured nutrient optimization for long-term health.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
8
Promotes long-term adherence through flexibility and reduced psychological stress without requiring strict rules or exotic foods.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
8
Promotes flexibility and adaptability to diverse lifestyles while minimizing stress and decision fatigue.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers flexibility and minimal logistical demands but requires self-regulation and may lack structured guidance for some.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Relies on self-regulation rather than structured satiety mechanisms, leading to variable appetite control outcomes.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Encourages individualized fat choices but lacks structured guidance on optimizing healthy fats and balancing omega-3 to omega-6 ratios.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Promotes whole foods which can meet fiber recommendations but lacks structured guidelines ensuring consistent intake.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity through flexible plant-based choices but lacks structured emphasis on prebiotics and fermented foods.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Promotes balanced eating habits but lacks structured nutrient guidelines that directly support hormonal regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Lacks structured macro guidelines but allows adaptable, whole-food choices that can support functional ratios for many.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Relies on individual choices for protein quality, risking insufficient amino acid balance and digestibility without structured guidance.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual choices for consistent enjoyment.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Intuitive Eating may support gradual fat loss but lacks structured guidance for preserving lean mass and optimizing hormonal/metabolic factors critical for body composition.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Limited structure for calorie regulation but supports satiety through whole foods.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Lacks structured protein intake and energy balance strategies, risking muscle loss during calorie deficits.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides basic energy but lacks structured timing, macronutrient balance, and specific nutrient strategies critical for athletic performance.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
May lead to modest weight loss in some individuals but lacks structured calorie deficit mechanisms and prioritizes eating behaviors over fat reduction.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.