Total Rating
7.1
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Supports metabolic health through plant-based elements and omega-3s but lacks robust evidence on specific biomarkers compared to other diets.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some planning and may lack robust real-world adherence evidence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
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 may lack consistent evidence on long-term appetite suppression.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Supports balanced hormone regulation through nutrient density and moderate caloric intake but may lack sufficient fat and protein in strict plant-based variants.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and healthy fats but limited adaptability for diverse goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality plant and animal proteins with balanced amino acids but may lack optimal leucine density compared to animal-based diets.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation through plant-based protein and calorie restriction, but lacks robust RCT evidence for optimal body composition outcomes.
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 ⓘ
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
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 calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit through satiety and low energy density but lacks robust long-term weight loss evidence compared to other structured diets.
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.