Total Rating
4.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
5
Limited evidence supports specific metabolic benefits, with potential for nutritional gaps and insufficient research on long-term cardiometabolic outcomes.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Severely lacks essential vitamins like B12 and minerals like iodine, risking chronic deficiencies without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential micronutrients from other food groups.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Provides some nutrient density but risks deficiencies in B12, iron, and omega-3s without supplementation.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Relies heavily on a single food group, limiting flexibility and long-term adherence due to monotony and potential nutrient gaps.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
4
Limited social flexibility and strictness hinder real-world adaptability and adherence.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires specific mushroom variety focus, increasing complexity in meal planning and preparation.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and protein but may lack sufficient protein and variety to consistently suppress hunger.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited emphasis on high-quality omega-3 sources and insufficient unsaturated fats from whole-foods.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and nutrient density.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort reduce its effectiveness for gut microbiome support.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in fat/specific vitamins may hinder hormonal balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Relies on low-protein, low-fat structure with limited adaptability for diverse health goals.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
4
Relies on incomplete protein sources with insufficient leucine and amino acid balance for optimal muscle recovery.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited flavor variety and potential monotony may hinder long-term adherence without creative culinary adaptations.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss during fat reduction.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and water content.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Limited protein intake and potential energy deficits risk significant muscle loss during caloric restriction.
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 ⓘ
5
Provides adequate nutrients but risks underfueling and imbalanced macronutrients without careful planning.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for calorie deficit but lacking robust long-term studies on metabolic and fat-specific outcomes.
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.