Total Rating
5.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-centric nutrition but may lack robust evidence for specific cardiometabolic benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12, D, and iodine without 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 limited phytonutrient diversity and potential bioavailability challenges.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions 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 ⓘ
7
Offers moderate flexibility for social and travel scenarios but may require planning and resource access.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers a balance between affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but may lack sufficient protein and risk cravings with restrictive components.
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 on ALA with limited EPA/DHA conversion, potentially leading to suboptimal omega-3 status.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber from non-starchy vegetables but lacks diversity and quantity to fully support gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but may lack fermented foods and risk processed items impacting gut health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for hormone regulation but may lack critical micronutrients and risk imbalances with restrictive components.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Limited adaptability and potential protein/fat imbalances in strict plant-based frameworks.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate but incomplete protein sources with potential amino acid deficiencies and lower digestibility compared to animal proteins.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based components may hinder long-term enjoyment.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Moderate support for lean mass preservation but risks muscle loss with insufficient protein and restrictive caloric intake.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control and flexibility for diverse energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
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
Provides adequate protein and fats but risks insufficient carbohydrates for sustained energy and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
May create a calorie deficit and support fat loss but lacks long-term sustainability and robust evidence for sustained weight maintenance.
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.