Total Rating
4.2
out of 10
5.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with risks of nutritional imbalances and short-term weight loss without sustained metabolic benefits.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
Severely limited in essential micronutrients like B12, D, and iodine without supplementation.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
5
Prioritizes low-calorie, high-fiber plant foods but lacks variety in phytonutrients and may compromise bioavailability due to reliance on water-rich, nutrient-poor selections.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks due to potential deficiencies and restrictive nature.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
3
Restrictive nature and lack of long-term adherence evidence limit its sustainability.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
3
Requires strict food restrictions and planning, limiting social flexibility and practicality in real-world scenarios.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
6
Requires strict food restrictions and may lack variety, complicating long-term adherence.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but fiber and low energy density offer partial satiety.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
3
Relies heavily on low-fat, processed foods and lacks sufficient omega-3 sources, particularly EPA/DHA.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant foods but lacks diversity and may cause digestive discomfort due to restrictive nature.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
5
Limited fiber diversity and lack of fermented foods may hinder microbiome balance and digestive tolerance.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
3
Severe caloric restriction disrupts insulin, cortisol, and sex hormone balance while risking micronutrient deficiencies.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
3
Lacks scientific support and risks poor protein and fat balance.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with inadequate amino acid profiles and insufficient total protein for recovery and satiety.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
3
Relies on bland, repetitive low-calorie foods that lack flavor and variety, making long-term adherence difficult.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
3
Likely promotes muscle loss and inadequate protein intake, compromising lean mass preservation and fat loss quality.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
4
Limited structure and scientific support hinder reliable calorie management and long-term sustainability.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during caloric restriction.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
3
Likely insufficient for energy availability and macronutrient balance critical for athletic performance and recovery.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor long-term sustainability hinder effective fat loss.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.