Total Rating
7.1
out of 10
6.3
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.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
Nutrient Density ⓘ
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, 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.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
Fiber Intake ⓘ
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
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.
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and healthy fats but limited adaptability for diverse goals.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
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.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
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
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during calorie restriction.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
5
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
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
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.