Total Rating
5.2
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust long-term evidence for comprehensive metabolic health benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Severe deficiencies in B12, D, and iodine without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant foods but relies on calorie-dense starches that lower per-calorie efficiency.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Provides potential benefits for chronic disease risk but requires supplementation and faces sustainability challenges.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires strict food restrictions and limited flexibility, which may hinder long-term adherence and practicality.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, increasing stress and reducing long-term adherence potential.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Requires strict adherence to limited food groups but uses affordable, accessible staples with minimal preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Limited protein and high glycemic load may lead to cravings and hunger despite fiber content.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
4
Limited healthy fat sources and absence of EPA/DHA compromise cardiovascular and neurological benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
9
Provides ample diverse fiber from whole plant foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and may limit microbiome diversity compared to broader plant-based diets.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited fat and micronutrient density may impair sex hormone synthesis and micronutrient-hormone interactions.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
4
Low fat intake and potential protein insufficiency compromise functional macronutrient balance.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited leucine and digestibility, risking amino acid deficiencies and inadequate muscle support.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
4
Limited protein intake risks muscle loss while promoting fat loss, undermining fat-to-muscle ratio improvements.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides satiety through high fiber and volume but lacks structured calorie control and flexibility for different energy goals.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
4
Limited protein quality and potential for inadequate leucine may hinder muscle preservation during calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate carbohydrates for energy but may lack sufficient protein and fat, risking deficiencies and suboptimal recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through high-volume plant foods but lacks strong evidence for sustained fat loss and faces adherence challenges.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.