Total Rating
5.1
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May modestly improve insulin sensitivity but risks metabolic stress with extreme protein restriction.
7
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
3
Likely insufficient in critical micronutrients like B12, iron, and iodine without supplementation.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient deficiencies and poor bioavailability due to limited protein sources and potential reliance on processed foods.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
5
May reduce chronic disease risk in specific populations but risks nutrient deficiencies and long-term sustainability challenges.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
6
Moderate flexibility and practicality but may require careful planning and could lead to social or psychological challenges.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
5
Limited adaptability to social and travel scenarios while maintaining practicality and minimizing cognitive load.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
7
It requires moderate adjustments to meal planning and sourcing affordable protein alternatives but remains accessible and feasible for most lifestyles.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
4
Limited protein may increase hunger, but fiber and volume can partially compensate for satiety.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
5
Relies heavily on plant-based fats with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
4
Typically lacks sufficient fiber diversity and quantity to support optimal gut and metabolic health.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
5
May offer moderate fiber and prebiotic potential but lacks consistent evidence for microbiome diversity or digestive benefits.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
5
May disrupt satiety hormones and micronutrient balance, but can support stable glucose if well-formulated.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
4
Insufficient protein may compromise muscle maintenance and satiety, limiting functional balance.
6
Provides adequate protein and fat but risks carbohydrate restriction without clear metabolic benefit.
Protein Quality ⓘ
3
Insufficient protein intake and incomplete amino acid profiles hinder muscle recovery and satiety.
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
6
Offers moderate variety and adaptability but risks blandness without intentional seasoning and culinary creativity.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
3
Likely impairs lean mass preservation and increases muscle loss during fat loss.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
5
Limited calorie control and satiety potential may hinder consistent energy management.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
3
Significantly impairs muscle retention during calorie restriction due to inadequate protein intake.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Severely limits muscle repair and recovery due to insufficient protein intake critical for athletic performance.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
6
Moderately effective for weight loss when structured to create a calorie deficit but risks muscle loss and poor sustainability without adequate protein.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.