Total Rating
6.4
out of 10
4.8
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
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
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 essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods but may lack diversity in phytonutrient sources compared to broader plant-based diets.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
7
Promotes disease prevention and metabolic benefits but requires supplementation for key nutrients.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Requires strict adherence to specific foods, limiting flexibility and long-term practicality.
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 time, planning, and social adaptation, limiting flexibility for busy or socially integrated lifestyles.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting accessibility for many.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks strong evidence on sustained 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 ⓘ
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 limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole plant foods, supporting gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and prebiotic foods but may lack fermented components and risk digestive discomfort in some individuals.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
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 some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt 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.
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 but struggles with amino acid completeness 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 ⓘ
6
Offers moderate flavor variety but risks monotony without creative preparation.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein insufficiency for resistance training.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides satiety through high-volume, low-energy-density foods but lacks structured calorie control mechanisms for predictable energy balance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention 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 carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance 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.
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.