Total Rating
3.3
out of 10
5.5
out of 10
Metabolic Health ⓘ
3
Severely restricts nutrient diversity, risking metabolic instability and deficiencies.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Fails to meet essential micronutrient requirements like B12, D, iodine, and calcium without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
3
Relies on narrow food selections with low phytonutrient diversity and potential nutrient imbalance per calorie.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
5
Limited nutrient diversity and potential deficiencies risk undermine long-term health benefits.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
2
Extreme restriction and short-term nature severely limit long-term sustainability.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
2
Severe restrictions limit social engagement, travel flexibility, and daily routine integration, causing significant practical challenges.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
4
Requires strict adherence, limited food variety, and potential for boredom or nutritional imbalance.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
5
Limited protein and fiber variability may lead to inconsistent satiety and hunger spikes.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
5
Limited omega-3 adequacy and potential imbalances due to reliance on ALA without EPA/DHA.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and practicality for long-term gut health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
3
Severely limits microbiome diversity and risks nutrient deficiencies, impairing gut and immune function.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
2
Severe micronutrient deficiencies and caloric restriction disrupt hormone regulation and metabolic stability.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing single-food sources, leading to metabolic and nutritional imbalances.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
4
Limited amino acid diversity and potential for incomplete protein profiles due to reliance on single food sources.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
2
Severely limits flavor variety and leads to rapid satiety and dissatisfaction.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss while promoting fat reduction, but may support fat loss with adequate caloric intake.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
3
Limited flexibility and predictability in calorie management due to rigid structure and lack of evidence for sustained energy balance.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
3
Severely limits protein diversity and energy density, risking muscle catabolism and inadequate amino acid intake.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
3
Severely restricts energy, protein, and micronutrient diversity, risking underfueling and impaired recovery.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
4
Limited calorie deficit potential and high risk of short-term weight loss without sustained fat reduction or metabolic harm.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.