Total Rating
5.2
out of 10
8.1
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust long-term evidence for comprehensive metabolic health benefits.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
3
Severe deficiencies in B12, D, and iodine without supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant foods but relies on calorie-dense starches that lower per-calorie efficiency.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
5
Provides potential benefits for chronic disease risk but requires supplementation and faces sustainability challenges.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
5
Requires strict food restrictions and limited flexibility, which may hinder long-term adherence and practicality.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, increasing stress and reducing long-term adherence potential.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Requires strict adherence to limited food groups but uses affordable, accessible staples with minimal preparation effort.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
5
Limited protein and high glycemic load may lead to cravings and hunger despite fiber content.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
4
Limited healthy fat sources and absence of EPA/DHA compromise cardiovascular and neurological benefits.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
9
Provides ample diverse fiber from whole plant foods, supporting gut and metabolic health.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and may limit microbiome diversity compared to broader plant-based diets.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
5
Limited fat and micronutrient density may impair sex hormone synthesis and micronutrient-hormone interactions.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
4
Low fat intake and potential protein insufficiency compromise functional macronutrient balance.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited leucine and digestibility, risking amino acid deficiencies and inadequate muscle support.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
4
Limited protein intake risks muscle loss while promoting fat loss, undermining fat-to-muscle ratio improvements.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
6
Provides satiety through high fiber and volume but lacks structured calorie control and flexibility for different energy goals.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
4
Limited protein quality and potential for inadequate leucine may hinder muscle preservation during calorie restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate carbohydrates for energy but may lack sufficient protein and fat, risking deficiencies and suboptimal recovery.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through high-volume plant foods but lacks strong evidence for sustained fat loss and faces adherence challenges.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.