Total Rating
5.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
May improve some metabolic markers but lacks robust evidence on long-term cardiometabolic outcomes.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without explicit fortification or supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks phytonutrient diversity and optimal bioavailability for key nutrients.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
4
Limited evidence on nutritional adequacy and long-term sustainability, with risks of deficiencies without supplementation.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Lacks flexibility and practicality for long-term adherence due to restrictive food choices and social challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort with limited flexibility for typical lifestyles.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Provides moderate protein and fiber but may struggle with satiety due to potential reliance on energy-dense, low-volume plant foods.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA, risking omega-3 deficiency and potential omega-6 imbalance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive challenges may hinder microbiome health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
May lack critical micronutrients and risk imbalanced macronutrients affecting hormonal regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack adaptability and risk nutrient deficiencies if not carefully structured.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and digestibility for optimal muscle recovery.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Moderately supports fat loss while risking lean mass preservation due to potential protein adequacy and energy availability challenges.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Limited structure for calorie control with potential for hidden calories and restricted flexibility.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of muscle loss without adequate protein.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.