Total Rating
5.6
out of 10
6.9
out of 10
Metabolic Health ⓘ
7
Moderately improves insulin sensitivity and lipid profiles but may elevate LDL in some individuals.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
5
Limited coverage of critical micronutrients like B12 and iodine without explicit fortification or supplementation.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential nutrient gaps per calorie despite whole-food emphasis.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Provides moderate nutritional adequacy with potential deficiencies in key nutrients without supplementation, but shows mixed evidence for long-term disease prevention and sustainability.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
5
Requires significant dietary restrictions and planning, limiting long-term adherence and flexibility.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but may strain social interactions and require significant planning for adherence.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires significant cost, time, and effort for meal prep and sourcing specialty plant-based ingredients.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety-inducing elements for consistent appetite suppression.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Prioritizes plant-based fats but lacks sufficient EPA/DHA and may imbalance omega-6 to omega-3 ratio.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse whole foods but lacks robust evidence linking its fiber intake to specific health outcomes.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but lacks specific fermented foods and evidence of microbiome outcomes.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Provides moderate support for hormonal balance but risks deficiencies in fat-soluble vitamins and sex hormone precursors due to potential plant-based limitations.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility and may underdeliver on fat quality and energy stability.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
7
Provides adequate high-quality protein through animal sources but relies on plant-based components which may limit amino acid completeness and digestibility.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Limited flavor variety and potential for bland meals may hinder long-term adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Offers moderate satiety from plant-based volume but lacks structured calorie control and flexibility for precise energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle retention during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate macronutrients but may lack sufficient micronutrients and hydration strategies for optimal athletic performance.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with plant-based whole foods, but lacks robust long-term evidence compared to other structured diets.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.