Total Rating
7.3
out of 10
3.1
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.
4
Limited evidence supports metabolic benefits, with potential for nutrient deficiencies and metabolic stress under strict protocols.
Micronutrients ⓘ
6
Provides adequate coverage of most micronutrients but risks deficiencies in B12 and iodine without supplementation.
2
Fails to provide essential vitamins like B12 and D, and critical minerals like iodine and iron in sufficient bioavailable forms.
Nutrient Density ⓘ
8
Prioritizes nutrient-rich plant foods and healthy fats but lacks maximal phytonutrient diversity and minimally processed options.
5
Provides moderate nutrient density from fruits and vegetables but lacks fat-soluble vitamin bioavailability and 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.
2
Severe nutritional deficiencies and lack of long-term scientific support for overall health.
Sustainability ⓘ
7
Balances practicality and flexibility while maintaining dietary restrictions that may challenge long-term adherence.
2
Requires extreme dietary restrictions, complex preparation, and limited flexibility, making long-term adherence highly challenging.
Lifestyle Fit ⓘ
7
Balances social flexibility and practicality while maintaining moderate restrictions.
2
Severely restricts social interaction, travel feasibility, and daily routine integration due to rigid food rules and resource dependency.
Practicality ⓘ
8
It balances accessible, affordable ingredients with flexible meal planning while requiring moderate preparation effort.
2
Requires expensive, inaccessible, and logistically demanding components with minimal real-world adherence feasibility.
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.
5
Limited protein and high glycemic load may increase hunger, but high fiber and low energy density provide some satiety.
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.
4
Limited high-quality fat sources and reliance on ALA without EPA/DHA compromise cardiovascular and neurological benefits.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole foods, meeting recommended intake and supporting gut and metabolic health.
6
Provides adequate fiber quantity but limited diversity and practicality due to juicing and restrictive nature.
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.
5
Provides moderate fiber but lacks diversity and fermented foods, risking digestive discomfort and limited microbiome support.
Hormonal Support ⓘ
8
Balances macronutrients and micronutrients to support hormone regulation without extreme restrictions.
3
Severe caloric restriction and nutrient deficiencies likely impair hormonal balance and metabolic function.
Macro Balance ⓘ
8
Balances macronutrients with moderate protein, healthy carbs, and quality fats, supporting metabolic health and adherence.
3
Severely restricts protein and fat while overemphasizing carbs, lacks adaptability, and has limited evidence for functional outcomes.
Protein Quality ⓘ
7
Provides balanced amino acids and digestible proteins but may lack optimal leucine for maximal muscle synthesis.
2
Severely limited by incomplete amino acid profiles, low digestibility, and insufficient total protein intake for recovery and satiety.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied ingredients that support long-term adherence through satisfying and adaptable meal options.
3
Lacks flavor variety and satiety, leading to monotony and reduced adherence.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for lean mass preservation or resistance training synergy.
3
Severely restricts protein and calories, risking lean mass loss and impairing training performance.
Energy Balance ⓘ
6
Provides moderate satiety from fiber and protein but lacks structured calorie control or flexibility for intentional energy management.
3
Lacks flexibility for calorie adjustment, imposes rigid restrictions, and relies on nutrient-dense but calorie-dense foods that may hinder sustainable energy management.
Lean Mass ⓘ
5
Provides moderate protein and energy but lacks optimal structure for muscle preservation during caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and poor lean mass preservation.
Athletic Support ⓘ
6
Provides moderate nutrient diversity but lacks specific optimization for high-intensity training demands and recovery.
2
Severely restricts calories, protein, and essential fats while lacking practicality for sustaining athletic performance.
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.
3
Limited evidence for sustained fat loss, with potential for muscle loss and poor long-term adherence.
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.