Total Rating
6.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Promotes balanced nutrient intake and reduces processed food reliance, supporting metabolic stability.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Relies heavily on regional food sources, risking deficiencies in B12, vitamin D, and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Offers moderate nutrient density through diverse local produce but may lack optimal phytonutrient variety and bioavailability optimization.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes diverse nutrient intake and sustainable eating patterns but may lack structured guidelines for optimal long-term health.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but depends on local food availability and seasonal variation.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires adaptation to local food availability.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires seasonal and local food sourcing, which can limit affordability and accessibility in regions with limited local agriculture.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Offers moderate satiety through diverse local foods but lacks consistent evidence on long-term appetite regulation.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and sufficient EPA/DHA in plant-based variants.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole plant foods, supporting gut and metabolic health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes diverse plant-based foods and fiber but may lack consistent fermented/prebiotic inclusion.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential for insufficient fat intake may impair sex hormone and thyroid support.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Offers moderate adaptability but lacks structured macro guidelines leading to potential imbalance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Relies on variable local protein sources, often lacking complete amino acid profiles and sufficient digestibility for optimal muscle support.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but depends on regional local food availability.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Provides moderate protein and nutrient diversity but lacks robust evidence for optimal fat-muscle ratio improvement.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Offers moderate satiety from whole foods but lacks structured calorie control and flexibility for precise energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Moderately supports lean mass retention with adequate protein if animal products are included, but risks muscle loss in strict plant-based versions.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks structured timing and may underfuel intense training without careful planning.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
Limited evidence for sustained calorie deficit and fat loss without strict adherence or controlled study support.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.