Total Rating
6.7
out of 10
6.9
out of 10
Metabolic Health ⓘ
6
May marginally support metabolic health through behavioral regulation but lacks robust evidence for direct physiological improvements.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
5
May lack essential micronutrients like B12 and vitamin D without fortified foods or supplements.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
6
Relies on plant-based foods with moderate phytonutrient diversity but risks nutrient gaps without careful planning.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
7
Promotes balanced nutrient intake and sustainable eating habits with moderate evidence for chronic disease prevention.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
8
Promotes flexible, adaptable eating habits with minimal restrictions, supporting long-term practicality and lifestyle integration.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
9
Offers high flexibility and adaptability to diverse lifestyles without restrictive rules.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
10
No cost, accessibility, planning, or preparation barriers enable seamless integration into daily life.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
7
Provides moderate satiety through balanced macronutrients but may lack sufficient protein or fiber in some variations.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from diverse whole foods but may lack sufficient fermentable fiber for optimal gut microbiome support.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Promotes mindful eating habits that can indirectly support gut health but lacks explicit emphasis on fiber diversity and microbiome-supporting foods.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
6
Offers moderate support for hormonal balance through mindful eating practices but lacks structured nutritional guidelines for optimal hormone regulation.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Lacks structured macronutrient guidelines, relying on behavioral awareness rather than functional macro balance.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility, risking insufficient muscle support without careful planning.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
6
Offers moderate flavor variety but may lack depth in complex cuisines and requires intentional seasoning to enhance palatability.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
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
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Provides moderate calorie awareness but lacks structured portion guidance or tracking mechanisms for reliable energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
May inadequately support protein intake and energy balance critical for lean mass preservation during dieting.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for general athletic needs but lacks specific strategies for optimal performance and recovery timing.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Promotes gradual calorie reduction through mindful eating habits but lacks strong evidence for sustained fat loss compared to structured dietary interventions.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable 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.