Total Rating
7.1
out of 10
8.6
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.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some planning and may lack robust real-world adherence evidence.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
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.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and healthy fats but limited adaptability for diverse goals.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
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.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
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.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during calorie restriction.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
5
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
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.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.