Total Rating
5.0
out of 10
5.3
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
Micronutrients ⓘ
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
Nutrient Density ⓘ
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
7
Offers moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
Sustainability ⓘ
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
Lifestyle Fit ⓘ
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
Practicality ⓘ
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
7
Provides adequate omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
Fiber Intake ⓘ
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
Gut Health ⓘ
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
Protein Quality ⓘ
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
Taste ⓘ
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
Body Composition ⓘ
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
Energy Balance ⓘ
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
Lean Mass ⓘ
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
Athletic Support ⓘ
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
5
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
Weight Loss ⓘ
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
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.