Total Rating
7.8
out of 10
8.1
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with evidence for improved lipid profiles and inflammation, but lacks robust data on long-term blood glucose stability and cardiometabolic outcomes.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
9
Provides comprehensive coverage of essential micronutrients through diverse, bioavailable foods with minimal reliance on supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
8
Offers a balanced mix of nutrient-dense whole foods with moderate phytonutrient diversity but includes some processed items and limited plant variety compared to stricter plant-based diets.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
7
Balances nutrient density and disease prevention benefits but lacks robust long-term population-level evidence compared to other well-researched dietary patterns.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
8
Balances accessibility, flexibility, and long-term adherence while avoiding extreme restrictions.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
8
Balances flexibility with cultural foods, supports social integration and travel adaptability without excessive planning.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
8
Offers a balanced mix of affordable, accessible whole foods with minimal preparation effort, though some seasonal items may limit accessibility in certain regions.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
8
Provides balanced protein, fiber, and low-energy-dense foods that support satiety and stable hunger regulation.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and omega-3s from fatty fish but has moderate saturated fat content from traditional dairy.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence on specific hormonal markers.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
8
Provides balanced macronutrient distribution with adequate protein, healthy fats, and complex carbohydrates, supported by evidence for metabolic and cardiovascular benefits.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
7
Provides adequate high-quality protein from diverse sources but may lack optimal amino acid balance and digestibility in plant-based variants.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
8
Offers a flavorful, diverse range of whole foods with satisfying textures and adaptability to various cuisines.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation and supports sustainable resistance training performance.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
7
Offers balanced satiety and flexibility but lacks structured calorie control mechanisms for precise energy management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks optimized timing strategies and robust evidence for athletic performance.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with balanced macronutrients and food variety.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.