Total Rating
5.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
It improves lipid profiles and insulin sensitivity but may compromise metabolic flexibility and long-term adherence.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking deficiencies.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but limits fat-soluble vitamin absorption due to low-fat restrictions.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Offers cardiovascular benefits but requires supplementation and may lack long-term sustainability due to restrictive nature.
7
Offers moderate benefits for metabolic health and disease risk reduction but lacks robust long-term population data and may pose nutrient gaps if not carefully managed.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may lead to social and psychological challenges over time.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments that may strain real-world adherence and flexibility.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant time, cost, and planning for strict plant-based adherence with limited flexibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and low energy density but risks hunger due to lower protein and restrictive nature.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may underemphasize omega-3 to omega-6 balance.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole plant foods, supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and strong evidence for microbiome outcomes.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Provides adequate fiber and plant nutrients but risks hormonal imbalances due to low-fat, calorie-restricted structure and potential micronutrient deficiencies.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Severely restricts protein and fat, leading to potential deficiencies and limited adaptability for diverse health goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance, digestibility, and evidence for muscle preservation compared to animal-based sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Offers moderate flavor variety but may lack richness and complexity due to strict low-fat restrictions.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to lower protein intake.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Lacks structured calorie control mechanisms and may induce hunger due to low protein/fat content.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
The Ornish Diet is low in protein and energy, leading to significant muscle loss during weight loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat for optimal athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Promotes moderate weight loss with plant-based focus but faces sustainability challenges and limited long-term evidence for sustained fat reduction.
7
Promotes moderate calorie deficit with flexible eating patterns but lacks robust evidence for sustained fat loss compared to other structured diets.
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.