Total Rating
7.3
out of 10
8.6
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.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
6
Provides adequate coverage of most micronutrients but risks deficiencies in B12 and iodine without supplementation.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
8
Prioritizes nutrient-rich plant foods and healthy fats but lacks maximal phytonutrient diversity and minimally processed options.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
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.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
7
Balances practicality and flexibility while maintaining dietary restrictions that may challenge long-term adherence.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
7
Balances social flexibility and practicality while maintaining moderate restrictions.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
8
It balances accessible, affordable ingredients with flexible meal planning while requiring moderate preparation effort.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
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.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
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.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole foods, meeting recommended intake and supporting gut and metabolic health.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
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.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
8
Balances macronutrients and micronutrients to support hormone regulation without extreme restrictions.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
8
Balances macronutrients with moderate protein, healthy carbs, and quality fats, supporting metabolic health and adherence.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
7
Provides balanced amino acids and digestible proteins but may lack optimal leucine for maximal muscle synthesis.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied ingredients that support long-term adherence through satisfying and adaptable meal options.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for lean mass preservation or resistance training synergy.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
6
Provides moderate satiety from fiber and protein but lacks structured calorie control or flexibility for intentional energy management.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Provides moderate protein and energy but lacks optimal structure for muscle preservation during caloric restriction.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
6
Provides moderate nutrient diversity but lacks specific optimization for high-intensity training demands and recovery.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity 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.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.