Total Rating
5.5
out of 10
4.8
out of 10
Metabolic Health ⓘ
6
Offers potential for personalized metabolic improvements but lacks consistent, robust evidence across all metabolic health markers.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient imbalance and relies on processed foods in strict plant-based formulations.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Limited evidence supports long-term health benefits despite potential for personalized nutrient optimization.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
6
Offers personalized flexibility but lacks robust long-term adherence evidence and may involve accessibility barriers.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility without tailored adjustments.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires specialized testing and may involve restrictive dietary choices with limited real-world accessibility and affordability.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Offers tailored nutrient strategies that can enhance satiety but lacks robust, consistent evidence on appetite suppression compared to other diets.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA restricts cardiovascular and neurological benefits.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Supports microbiome diversity through fiber but may lack fermented foods and cause digestive discomfort in some individuals.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited hormonal support due to potential micronutrient deficiencies and risks of extreme restriction in strict plant-based frameworks.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides some adaptability but lacks consistent evidence for optimal macro ratios across diverse populations.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility compared to animal-based sources.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited variety and potential monotony in restrictive dietary applications may hinder long-term adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
4
Limited evidence supports consistent improvements in fat-to-muscle ratio with current nutrigenomic interventions.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
4
Limited evidence supports reliable calorie control and satiety regulation in personalized genetic diets.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
6
Limited evidence supports lean mass preservation without clear protein adequacy or energy balance.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited evidence supports optimal energy, recovery, and macronutrient balance for athletic performance.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
5
Limited evidence for sustained fat loss and potential adherence 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.