Total Rating
4.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May offer marginal improvements in lipid profiles and inflammation but lacks robust evidence for consistent metabolic benefits.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Offers moderate nutrient density through plant foods but risks low variety and poor bioavailability due to restrictive exclusions and potential reliance on raw, minimally processed items.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, with mixed evidence on long-term health outcomes.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict adherence to raw, unprocessed plant foods with limited flexibility and accessibility, reducing long-term sustainability.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
3
Severe restrictions limit social engagement, travel flexibility, and daily routine integration.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires significant time, specialized equipment, and access to raw foods, limiting long-term feasibility for most.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
4
Limited protein and fiber sources may lead to hunger, with insufficient evidence on appetite suppression.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies heavily on ALA with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may not meet optimal recommendations for all individuals.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented/prebiotic foods and evidence for microbiome benefits.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Provides some micronutrient support but risks hormonal imbalances due to potential deficiencies in fat-soluble vitamins and iodine.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks balanced protein and fat distribution with limited adaptability.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Provides limited high-quality plant proteins but risks amino acid deficiencies and poor digestibility without careful planning.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to restrictive food choices may hinder long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein quality and potential muscle loss risk due to restrictive plant-based structure.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but lacks specific strategies for high-intensity athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
5
May support moderate weight loss through plant-based principles but lacks robust evidence for sustained fat loss and faces adherence challenges.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable 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.