Total Rating
6.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Promotes balanced nutrient intake and supports metabolic markers but lacks robust long-term trial data on cardiometabolic outcomes.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate coverage of most essential micronutrients but lacks reliable sources of B12, iodine, and vitamin D without supplementation or fortified foods.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods but may lack diversity in phytonutrient sources compared to broader plant-based diets.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Promotes disease prevention and metabolic benefits but requires supplementation for key nutrients.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires strict adherence to specific foods, limiting flexibility and long-term practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Requires significant time, planning, and social adaptation, limiting flexibility for busy or socially integrated lifestyles.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting accessibility for many.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks strong evidence on sustained appetite suppression compared to other diets.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
8
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish, but relies on moderate animal products which may slightly reduce optimal fat quality compared to stricter plant-based alternatives.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole plant foods, supporting gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and prebiotic foods but may lack fermented components and risk digestive discomfort in some individuals.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Provides adequate macronutrient and micronutrient diversity for hormone regulation but may risk deficiencies in vitamin D, iodine, and certain sex hormones without supplementation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein from plant sources but lacks adaptability for varied goals and may underrepresent fats compared to evidence-based standards.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein but struggles with amino acid completeness and digestibility compared to animal-based sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative preparation.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein insufficiency for resistance training.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides satiety through high-volume, low-energy-density foods but lacks structured calorie control mechanisms for predictable energy balance.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some micronutrients but may lack sufficient protein and critical supplements like B12 without additional support.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but may struggle with long-term adherence due to strictness.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.