Total Rating
6.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May marginally support metabolic health through behavioral regulation but lacks robust evidence for direct physiological improvements.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
May lack essential micronutrients like B12 and vitamin D without fortified foods or supplements.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Relies on plant-based foods with moderate phytonutrient diversity but risks nutrient gaps without careful planning.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes balanced nutrient intake and sustainable eating habits with moderate evidence for chronic disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
8
Promotes flexible, adaptable eating habits with minimal restrictions, supporting long-term practicality and lifestyle integration.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
9
Offers high flexibility and adaptability to diverse lifestyles without restrictive rules.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
10
No cost, accessibility, planning, or preparation barriers enable seamless integration into daily life.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides moderate satiety through balanced macronutrients but may lack sufficient protein or fiber in some variations.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse whole foods but may lack sufficient fermentable fiber for optimal gut microbiome support.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes mindful eating habits that can indirectly support gut health but lacks explicit emphasis on fiber diversity and microbiome-supporting foods.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Offers moderate support for hormonal balance through mindful eating practices but lacks structured nutritional guidelines for optimal hormone regulation.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Lacks structured macronutrient guidelines, relying on behavioral awareness rather than functional macro balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility, risking insufficient muscle support without careful planning.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety but may lack depth in complex cuisines and requires intentional seasoning to enhance palatability.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
6
Moderately supports fat loss while risking lean mass preservation due to variable protein adequacy and lack of structured resistance training synergy.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate calorie awareness but lacks structured portion guidance or tracking mechanisms for reliable energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
May inadequately support protein intake and energy balance critical for lean mass preservation during dieting.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for general athletic needs but lacks specific strategies for optimal performance and recovery timing.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
Promotes gradual calorie reduction through mindful eating habits but lacks strong evidence for sustained fat loss compared to structured dietary interventions.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.