Total Rating
4.6
out of 10
5.5
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with mixed effects on inflammation and lipid profiles.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Severely restricts key food groups essential for B12, D, iodine, and iron, risking chronic deficiencies without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient density per calorie.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
3
Limited nutritional adequacy and weak population-level evidence for long-term health benefits.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
5
Moderate restrictions and potential for social/psychological challenges limit long-term adherence.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
4
Severely restricts food choices, limiting social flexibility and practicality in real-world settings.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
6
Requires avoiding common plant foods and may increase cost and meal planning complexity.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
Moderate protein and fat intake may support satiety, but limited fiber and potential glycemic fluctuations could hinder appetite control.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and avoids harmful fats but may lack diverse unsaturated fat sources compared to omnivorous diets.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in total fiber quantity due to exclusion of high-fiber plant foods.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of key prebiotic/fermented foods hinder microbiome support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Limited evidence supports hormonal balance, with potential risks from restrictive nutrient exclusions.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
5
Limited adaptability and evidence-based support for macro ratios, with potential for restrictive carbohydrate intake.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins but may lack plant-based diversity and precise amino acid balance in strict adherence.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to exclusion of common plant foods, though adaptable with seasoning and animal products.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and restrictive nature.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
5
Limited structured calorie control and satiety support, with inconsistent evidence for reliable energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits risk muscle loss without strict adherence to high-quality animal proteins.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
4
May restrict key energy and protein sources, risking underfueling and nutrient gaps for athletes.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
4
Limited evidence supports sustained fat loss without significant dietary restrictions or long-term metabolic risks.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.