Total Rating
5.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
It improves lipid profiles and insulin sensitivity but may compromise metabolic flexibility and long-term adherence.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking deficiencies.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but limits fat-soluble vitamin absorption due to low-fat restrictions.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Offers cardiovascular benefits but requires supplementation and may lack long-term sustainability due to restrictive nature.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may lead to social and psychological challenges over time.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
4
Requires significant social and logistical adjustments that may strain real-world adherence and flexibility.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires significant time, cost, and planning for strict plant-based adherence with limited flexibility.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and low energy density but risks hunger due to lower protein and restrictive nature.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may underemphasize omega-3 to omega-6 balance.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole plant foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and strong evidence for microbiome outcomes.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
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
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
4
Severely restricts protein and fat, leading to potential deficiencies and limited adaptability for diverse health goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
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.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Offers moderate flavor variety but may lack richness and complexity due to strict low-fat restrictions.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to lower protein intake.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
4
Lacks structured calorie control mechanisms and may induce hunger due to low protein/fat content.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
3
The Ornish Diet is low in protein and energy, leading to significant muscle loss during weight loss.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat for optimal athletic performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
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
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.