Total Rating
5.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
It improves lipid profiles and insulin sensitivity but may compromise metabolic flexibility and long-term adherence.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking deficiencies.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but limits fat-soluble vitamin absorption due to low-fat restrictions.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers cardiovascular benefits but requires supplementation and may lack long-term sustainability due to restrictive nature.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may lead to social and psychological challenges over time.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments that may strain real-world adherence and flexibility.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant time, cost, and planning for strict plant-based adherence with limited flexibility.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and low energy density but risks hunger due to lower protein and restrictive nature.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may underemphasize omega-3 to omega-6 balance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole plant foods, supporting gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and strong evidence for microbiome outcomes.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Provides adequate fiber and plant nutrients but risks hormonal imbalances due to low-fat, calorie-restricted structure and potential micronutrient deficiencies.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Severely restricts protein and fat, leading to potential deficiencies and limited adaptability for diverse health goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
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.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Offers moderate flavor variety but may lack richness and complexity due to strict low-fat restrictions.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to lower protein intake.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Lacks structured calorie control mechanisms and may induce hunger due to low protein/fat content.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
The Ornish Diet is low in protein and energy, leading to significant muscle loss during weight loss.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat for optimal athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes moderate weight loss with plant-based focus but faces sustainability challenges and limited long-term evidence for sustained fat reduction.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.