Total Rating
4.2
out of 10
5.0
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but risks metabolic stress and nutrient imbalances.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
Micronutrients ⓘ
3
High risk of deficiencies in B12, iron, calcium, and vitamin D without supplementation or fortified foods.
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
5
Relies on single, calorie-dense meals with potential nutrient gaps unless meticulously planned.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
3
Severely restricts nutrient intake and poses long-term risks of deficiencies and metabolic stress.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
3
Significantly limited by extreme restriction and poor long-term adherence potential.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
Lifestyle Fit ⓘ
4
Severe dietary restrictions and social incompatibility significantly hinder real-world adherence and integration with daily life.
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
4
Requires significant time, preparation effort, and lifestyle disruption for consistent adherence.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
6
May reduce hunger if the single meal is nutrient-dense but risks overeating or rebound cravings due to extreme restriction.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
Fat Quality ⓘ
5
Limited emphasis on balanced unsaturated fats and omega-3 adequacy, with potential for high saturated/trans fats depending on meal composition.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
5
Provides variable fiber intake depending on meal composition, often lacking diversity and sufficient quantity for optimal gut and metabolic health.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
Gut Health ⓘ
4
Limited fiber variety and potential digestive strain from infrequent meals may hinder gut microbiome diversity and function.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
4
OMAD may disrupt insulin stability, cortisol regulation, and micronutrient adequacy, risking hormonal imbalances despite potential short-term metabolic benefits.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
3
Severely restricts macronutrient flexibility and risks nutrient deficiencies due to extreme caloric and dietary restriction.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
Protein Quality ⓘ
5
Limited by poor protein distribution and potential amino acid imbalances in single-meal consumption.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
5
Limited meal frequency restricts flavor variety and may lead to repetitive, less satisfying eating experiences.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
May reduce fat but risks significant lean mass loss and impairs training performance due to inadequate protein and energy availability.
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
5
Provides structured calorie control but risks overeating, inconsistency, and poor satiety without careful meal composition.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent energy management.
Lean Mass ⓘ
4
OMAD risks significant muscle catabolism due to inadequate protein distribution, severe energy deficits, and impaired recovery, despite potential short-term weight stability.
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
4
Limited energy availability and nutrient timing challenges hinder optimal athletic performance and recovery.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
5
Promotes short-term weight loss but risks muscle loss, metabolic slowdown, and poor long-term adherence.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.