Total Rating
5.7
out of 10
6.0
out of 10
Metabolic Health ⓘ
6
Moderate support for metabolic health through whole foods but limited evidence on specific biomarker improvements.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Offers moderate nutrient density with varied whole foods but lacks optimal phytonutrient diversity and bioavailability optimization.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Offers balanced nutrient intake and moderate disease prevention benefits but lacks robust long-term population-level evidence.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may require careful planning and social adjustments.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
4
Limited flexibility in social and travel scenarios, requiring significant planning and resource access.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may struggle with energy density and long-term satiety without strict adherence.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA and may rely on processed fats.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
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 ⓘ
7
Supports moderate gut microbiome diversity and digestive function but lacks emphasis on fermented foods and may restrict nutrient-dense options.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
5
Limited micronutrient adequacy may impair hormone synthesis and regulation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
6
Provides adequate protein but relies on plant-based sources with potential amino acid imbalances and lower digestibility compared to animal proteins.
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 ⓘ
4
Limited flavor variety and potential for monotonous meals reduce long-term adherence.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
5
Moderately supports fat loss with adequate protein but risks muscle loss if not carefully structured.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Provides moderate structure for calorie management but lacks robust mechanisms for consistent intake control and satiety regulation.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Provides moderate protein but risks muscle loss due to potential energy deficits and incomplete amino acid profiles in strict plant-based variants.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and energy underfueling in high-intensity training.
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 ⓘ
3
Limited evidence supports sustained fat loss, with risks of metabolic adaptation and poor long-term adherence.
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.