Total Rating
6.3
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for metabolic markers but lacks robust evidence compared to other structured diets.
6
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may require careful planning to ensure optimal bioavailability and prevent deficiencies in specific nutrients like vitamin B12 and iron.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
7
Offers moderate nutrient density with balanced animal and plant foods but lacks optimal phytonutrient diversity and may rely on processed items.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
6
Provides adequate nutrition when balanced but lacks strong evidence for long-term disease prevention and metabolic benefits compared to other well-researched diets.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
6
Balances cultural adherence with practical limitations in flexibility and accessibility.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Offers structured dietary rules but imposes significant social and logistical constraints that limit flexibility and real-world adaptability.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
6
Requires specialized certification and potentially higher costs, limiting accessibility and affordability for many.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
6
Offers moderate satiety from protein and fiber but lacks strong evidence on sustained appetite suppression.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
7
Provides moderate omega-3 sources from fish but may lack sufficient EPA/DHA and risk higher saturated fats from meat-heavy variations.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
Fiber Intake ⓘ
7
Offers moderate fiber diversity from permitted plant foods but lacks inherent emphasis on high-fiber whole foods compared to strict plant-based diets.
7
Provides adequate fiber quantity and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
6
Provides moderate fiber and fermented foods but has restrictions limiting microbiome diversity.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients generally supportive of hormonal regulation but lacks specific evidence for targeted hormonal outcomes.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
7
Provides moderate flexibility in macronutrient distribution but lacks specific evidence-based optimization for diverse health goals.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate protein sources but may lack optimal amino acid balance and digestibility compared to stricter omnivorous diets.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the culinary diversity and boldness of non-restrictive diets.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass maintenance when protein and energy needs are met, but lacks specific design for optimal body composition outcomes.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
Energy Balance ⓘ
5
Provides moderate satiety through varied food choices but lacks structured calorie control mechanisms.
5
Limited structure for calorie control but may support satiety through fiber-rich organic foods.
Lean Mass ⓘ
7
Supports lean mass preservation through adequate protein and energy availability but lacks specific optimization for muscle retention.
6
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks specific evidence for enhanced athletic performance.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
5
Provides moderate calorie control through food restrictions but lacks specific mechanisms for sustained fat loss or metabolic optimization.
6
Provides moderate satiety from whole foods but lacks robust evidence for sustained fat loss compared to other structured diets.
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.