Total Rating
5.6
out of 10
6.9
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust long-term trial evidence for comprehensive metabolic health benefits.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and may rely on processed foods.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
6
Limited flexibility and potential for strictness may hinder long-term adherence and practicality.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
4
Requires significant lifestyle adjustments and may conflict with social and travel flexibility.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires specialized ingredients and preparation methods that limit accessibility and affordability for most people.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
6
Provides moderate fiber and protein but may lack balance in macronutrient distribution and risk of refined carbohydrate reliance.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
6
Relies heavily on ALA without EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical tolerance for some individuals.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
6
Provides adequate fiber and plant diversity but lacks specific fermented foods and may risk digestive discomfort without tailored adjustments.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in hormone-synthesizing nutrients like B12 and zinc may hinder hormonal balance.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility in fat and carb adjustments for diverse goals.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
6
Provides adequate but less optimal plant-based protein with potential gaps in amino acid balance and digestibility.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Limited flavor variety and potential for blandness may hinder long-term adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk under restrictive plant-based framework.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Offers moderate satiety from plant-based foods but lacks structured calorie tracking or flexibility for precise energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.