Total Rating
5.4
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking deficiencies.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but limits fat-soluble vitamin absorption due to low-fat restrictions.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Offers cardiovascular benefits but requires supplementation and may lack long-term sustainability due to restrictive nature.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may lead to social and psychological challenges over time.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
5
Requires significant time, cost, and planning for strict plant-based adherence with limited flexibility.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and low energy density but risks hunger due to lower protein and restrictive nature.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may underemphasize omega-3 to omega-6 balance.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides diverse, high-quality fiber from whole plant foods, supporting gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and strong evidence for microbiome outcomes.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
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
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
4
Severely restricts protein and fat, leading to potential deficiencies and limited adaptability for diverse health goals.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
5
Offers moderate flavor variety but may lack richness and complexity due to strict low-fat restrictions.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to lower protein intake.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
4
Lacks structured calorie control mechanisms and may induce hunger due to low protein/fat content.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
3
The Ornish Diet is low in protein and energy, leading to significant muscle loss during weight loss.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
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 weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.