Total Rating
7.3
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with benefits in inflammation and lipid profiles but lacks robust evidence for blood glucose regulation compared to other diets.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate coverage of most micronutrients but risks deficiencies in B12 and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
8
Prioritizes nutrient-rich plant foods and healthy fats but lacks maximal phytonutrient diversity and minimally processed options.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
8
Strongly supports cardiovascular and cognitive health with robust evidence but may require careful planning to ensure nutrient adequacy in long-term adherence.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Balances practicality and flexibility while maintaining dietary restrictions that may challenge long-term adherence.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Balances social flexibility and practicality while maintaining moderate restrictions.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
8
It balances accessible, affordable ingredients with flexible meal planning while requiring moderate preparation effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein, fiber, and healthy fats to support satiety but lacks direct evidence on appetite suppression compared to stricter plant-based diets.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
9
Prioritizes whole-food unsaturated fats, favorable omega-3 to omega-6 balance, and avoids harmful fats while supporting cardiovascular and cognitive health.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole foods, meeting recommended intake and supporting gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Moderately supports gut microbiome diversity and digestive health through fiber-rich plant foods and fermented items, but lacks the breadth of prebiotic and plant-based variety seen in stricter plant-based diets.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
8
Balances macronutrients and micronutrients to support hormone regulation without extreme restrictions.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
8
Balances macronutrients with moderate protein, healthy carbs, and quality fats, supporting metabolic health and adherence.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides balanced amino acids and digestible proteins but may lack optimal leucine for maximal muscle synthesis.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied ingredients that support long-term adherence through satisfying and adaptable meal options.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for lean mass preservation or resistance training synergy.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety from fiber and protein but lacks structured calorie control or flexibility for intentional energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Provides moderate protein and energy but lacks optimal structure for muscle preservation during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
6
Provides moderate nutrient diversity but lacks specific optimization for high-intensity training demands and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Offers moderate weight loss potential with sustainable eating patterns but lacks strong evidence for significant long-term fat reduction compared to more calorie-focused diets.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.