Total Rating
5.2
out of 10
3.5
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust long-term evidence for comprehensive metabolic health benefits.
4
Limited evidence supports its impact on metabolic markers, with potential risks from alcohol and variable cholesterol effects.
Micronutrients ⓘ
3
Severe deficiencies in B12, D, and iodine without supplementation.
3
Lacks essential micronutrients like calcium, iron, and vitamin D without supplementation.
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 reliance on calorie-dense alcohol and eggs reduce nutrient efficiency per calorie.
Overall Health ⓘ
5
Provides potential benefits for chronic disease risk but requires supplementation and faces sustainability challenges.
3
Lacks nutritional balance and poses risks from alcohol consumption despite potential short-term cardiovascular benefits.
Sustainability ⓘ
5
Requires strict food restrictions and limited flexibility, which may hinder long-term adherence and practicality.
3
Severely restrictive food choices limit flexibility, psychological tolerance, and long-term adherence potential.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, increasing stress and reducing long-term adherence potential.
2
Severely restricts social interactions, travel adaptability, and daily flexibility while causing significant stress and cognitive load.
Practicality ⓘ
7
Requires strict adherence to limited food groups but uses affordable, accessible staples with minimal preparation effort.
5
Limited food variety and potential cost of wine may hinder long-term adherence.
Appetite Control ⓘ
5
Limited protein and high glycemic load may lead to cravings and hunger despite fiber content.
3
Limited protein and fiber, high energy density from wine, and restrictive nature may lead to cravings and overeating.
Fat Quality ⓘ
4
Limited healthy fat sources and absence of EPA/DHA compromise cardiovascular and neurological benefits.
5
Limited omega-3 sources and potential omega-6 imbalance reduce fat quality benefits.
Fiber Intake ⓘ
9
Provides ample diverse fiber from whole plant foods, supporting gut and metabolic health.
2
Provides minimal fiber from non-diverse sources, failing to meet basic dietary requirements for 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.
3
Severely limited fiber and microbiome-supporting foods, with potential for digestive distress and poor nutrient diversity.
Hormonal Support ⓘ
5
Limited fat and micronutrient density may impair sex hormone synthesis and micronutrient-hormone interactions.
4
Limited micronutrient diversity and potential cortisol elevation from caloric restriction and alcohol consumption.
Macro Balance ⓘ
4
Low fat intake and potential protein insufficiency compromise functional macronutrient balance.
3
Severely restricts macronutrient diversity and lacks adaptability for functional health outcomes.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited leucine and digestibility, risking amino acid deficiencies and inadequate muscle support.
7
Provides adequate high-quality protein from eggs but may lack sufficient variety and completeness in amino acid profile when relying heavily on wine.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
Body Composition ⓘ
4
Limited protein intake risks muscle loss while promoting fat loss, undermining fat-to-muscle ratio improvements.
5
Limited protein adequacy and potential muscle loss risk with restrictive caloric intake.
Energy Balance ⓘ
6
Provides satiety through high fiber and volume but lacks structured calorie control and flexibility for different energy goals.
3
Lacks structured calorie control, relies on high-calorie liquids, and promotes inconsistent energy intake.
Lean Mass ⓘ
4
Limited protein quality and potential for inadequate leucine may hinder muscle preservation during calorie restriction.
3
Severely restricts protein and energy, promotes muscle catabolism via alcohol and caloric deficit.
Athletic Support ⓘ
5
Provides adequate carbohydrates for energy but may lack sufficient protein and fat, risking deficiencies and suboptimal recovery.
2
Severely restricts essential macronutrients and micronutrients critical for energy, recovery, and performance.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through high-volume plant foods but lacks strong evidence for sustained fat loss and faces adherence challenges.
3
Lacks structured calorie deficit, promotes potential metabolic disruption from alcohol, and lacks robust evidence for sustained fat loss.
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.