Total Rating
5.5
out of 10
7.0
out of 10
Metabolic Health ⓘ
6
Offers potential for personalized metabolic improvements but lacks consistent, robust evidence across all metabolic health markers.
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient imbalance and relies on processed foods in strict plant-based formulations.
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
6
Limited evidence supports long-term health benefits despite potential for personalized nutrient optimization.
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
Sustainability ⓘ
6
Offers personalized flexibility but lacks robust long-term adherence evidence and may involve accessibility barriers.
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility without tailored adjustments.
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
Practicality ⓘ
5
Requires specialized testing and may involve restrictive dietary choices with limited real-world accessibility and affordability.
7
Offers balanced affordability and accessibility but requires moderate planning and preparation effort.
Appetite Control ⓘ
7
Offers tailored nutrient strategies that can enhance satiety but lacks robust, consistent evidence on appetite suppression compared to other diets.
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
Fat Quality ⓘ
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA restricts cardiovascular and neurological benefits.
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
Gut Health ⓘ
6
Supports microbiome diversity through fiber but may lack fermented foods and cause digestive discomfort in some individuals.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
Hormonal Support ⓘ
5
Limited hormonal support due to potential micronutrient deficiencies and risks of extreme restriction in strict plant-based frameworks.
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
Macro Balance ⓘ
6
Provides some adaptability but lacks consistent evidence for optimal macro ratios across diverse populations.
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
Protein Quality ⓘ
5
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility compared to animal-based sources.
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
Taste ⓘ
5
Limited variety and potential monotony in restrictive dietary applications may hinder long-term adherence.
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
Body Composition ⓘ
4
Limited evidence supports consistent improvements in fat-to-muscle ratio with current nutrigenomic interventions.
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
Energy Balance ⓘ
4
Limited evidence supports reliable calorie control and satiety regulation in personalized genetic diets.
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
Lean Mass ⓘ
6
Limited evidence supports lean mass preservation without clear protein adequacy or energy balance.
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
Athletic Support ⓘ
5
Limited evidence supports optimal energy, recovery, and macronutrient balance for athletic performance.
6
Provides adequate carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
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.