Total Rating
5.6
out of 10
3.9
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term trial evidence for comprehensive metabolic health benefits.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and may rely on processed foods.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
6
Limited flexibility and potential for strictness may hinder long-term adherence and practicality.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
4
Requires significant lifestyle adjustments and may conflict with social and travel flexibility.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
5
Requires specialized ingredients and preparation methods that limit accessibility and affordability for most people.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
Appetite Control ⓘ
6
Provides moderate fiber and protein but may lack balance in macronutrient distribution and risk of refined carbohydrate reliance.
6
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
6
Relies heavily on ALA without EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical tolerance for some individuals.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but lacks specific fermented foods and may risk digestive discomfort without tailored adjustments.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in hormone-synthesizing nutrients like B12 and zinc may hinder hormonal balance.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat and carb adjustments for diverse goals.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
6
Provides adequate but less optimal plant-based protein with potential gaps in amino acid balance and digestibility.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk under restrictive plant-based framework.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
Energy Balance ⓘ
6
Offers moderate satiety from plant-based foods but lacks structured calorie tracking or flexibility for precise energy management.
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle 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.