Total Rating
5.4
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits through plant-based components but risks nutrient deficiencies and inflammation from restrictive practices.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant foods but excludes key nutrient-rich items like root vegetables and certain phytonutrient sources.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Offers potential benefits for chronic disease prevention but risks nutrient deficiencies and long-term sustainability challenges due to strict restrictions.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Requires strict food restrictions and may limit flexibility and social adaptability, challenging long-term adherence.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
4
Its strict dietary restrictions and social limitations significantly hinder practical integration into daily life.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant dietary restrictions and specific ingredient availability, limiting affordability and accessibility for many.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may struggle with satiety in strict variations due to potential energy density limitations.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 dominance reduce cardiovascular and cognitive benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides substantial fiber from diverse plant sources, supporting gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict prebiotic sources.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in hormone-specific nutrients like vitamin D and zinc may hinder hormonal balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
4
Limited adaptability and potential for protein/carb imbalances due to strict dietary restrictions.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in essential amino acids like leucine and lysine.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited flavor complexity due to restricted ingredients but adaptable with creative seasoning and diverse plant-based options.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
Limited protein intake and restrictive nature may hinder lean mass preservation and complicate resistance training adherence.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
5
Limited structure for calorie control but supports satiety through fiber-rich plant foods.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
4
Limited protein quality and potential energy deficits may hinder lean mass preservation.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Promotes calorie deficit through plant-based structure but may lack flexibility and long-term sustainability.
5
Limited evidence for sustained fat loss and potential adherence 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.