Total Rating
6.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Promotes balanced nutrient intake and supports metabolic markers but lacks robust long-term trial data on cardiometabolic outcomes.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
6
Provides adequate coverage of most essential micronutrients but lacks reliable sources of B12, iodine, and vitamin D without supplementation or fortified foods.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods but may lack diversity in phytonutrient sources compared to broader plant-based diets.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Promotes disease prevention and metabolic benefits but requires supplementation for key nutrients.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires strict adherence to specific foods, limiting flexibility and long-term practicality.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Requires significant time, planning, and social adaptation, limiting flexibility for busy or socially integrated lifestyles.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting accessibility for many.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks strong evidence on sustained appetite suppression compared to other diets.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term 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.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole plant foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and prebiotic foods but may lack fermented components and risk digestive discomfort in some individuals.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
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
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein from plant sources but lacks adaptability for varied goals and may underrepresent fats compared to evidence-based standards.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides adequate protein but struggles with amino acid completeness and digestibility compared to animal-based sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative preparation.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein insufficiency for resistance training.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides satiety through high-volume, low-energy-density foods but lacks structured calorie control mechanisms for predictable energy balance.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
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 fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but may struggle with long-term adherence due to strictness.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.