Total Rating
6.0
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in lipid profiles and inflammation but may lack optimal metabolic flexibility and nutrient density compared to more balanced plant-based or Mediterranean-style diets.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant foods but may lack optimal bioavailability and variety in certain micronutrients.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Provides moderate benefits for chronic disease risk but may require supplementation to avoid nutrient deficiencies.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but risks long-term adherence challenges due to strictness and potential social or psychological strain.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
4
Requires significant planning and social adjustments, limiting flexibility in real-world scenarios.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
7
Balances affordability and accessibility but requires moderate meal planning and preparation effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Provides adequate fiber and plant-based satiety but may struggle with consistent protein intake and glycemic stability without careful planning.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
5
Relies primarily on ALA without sufficient EPA/DHA, leading to suboptimal omega-3 status.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from whole plant foods but lacks robust evidence for specific health outcomes.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
7
Supports diverse fiber intake and microbiome diversity but may lack fermented foods and tailored digestive tolerance adjustments.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in hormone-specific nutrients like zinc and vitamin D may hinder hormonal balance.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may lack flexibility for individual needs and energy balance.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
6
Offers moderate flavor variety but may lack depth and adaptability for long-term enjoyment.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein insufficiency.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Limited support for structured calorie control and satiety without clear safeguards against overeating or under-eating.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during caloric restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein and carbs for moderate training but may lack sufficient fat and micronutrients for optimal athletic performance.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with balanced plant-based nutrition, but lacks robust long-term evidence compared to other structured diets.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.