Total Rating
5.7
out of 10
4.7
out of 10
Metabolic Health ⓘ
6
Moderate support for metabolic health through whole foods but limited evidence on specific biomarker improvements.
5
May improve some metabolic markers but risks nutrient deficiencies and inconsistent evidence for long-term metabolic benefits.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation.
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to chronic deficiency risks.
Nutrient Density ⓘ
7
Offers moderate nutrient density with varied whole foods but lacks optimal phytonutrient diversity and bioavailability optimization.
7
Provides high nutrient density per calorie from diverse plant foods but faces bioavailability challenges and anti-nutrient limitations.
Overall Health ⓘ
7
Offers balanced nutrient intake and moderate disease prevention benefits but lacks robust long-term population-level evidence.
5
Significantly increases risk of nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may require careful planning and social adjustments.
4
Requires significant time, planning, and resource access, limiting long-term practicality and adaptability.
Lifestyle Fit ⓘ
4
Limited flexibility in social and travel scenarios, requiring significant planning and resource access.
4
Limited social flexibility and travel adaptability hinder practical integration into diverse daily routines.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort.
4
Requires significant financial, logistical, and time investment for consistent adherence.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may struggle with energy density and long-term satiety without strict adherence.
5
Limited protein and glycemic stability may hinder satiety, but high fiber and low energy density can partially support appetite regulation.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA and may rely on processed fats.
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and inflammatory benefits.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
7
Provides adequate fiber quantity and diversity but may lack balance in fermentable fibers and practical tolerance for some individuals.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and digestive function but lacks emphasis on fermented foods and may restrict nutrient-dense options.
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
Hormonal Support ⓘ
5
Limited micronutrient adequacy may impair hormone synthesis and regulation.
5
Limited support for hormone regulation due to potential deficiencies in fat, micronutrients, and risk of calorie restriction elevating cortisol.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
3
Severely restricts protein and fat while prioritizing raw plant-based carbs, risking nutrient deficiencies and poor adaptability.
Protein Quality ⓘ
6
Provides adequate protein but relies on plant-based sources with potential amino acid imbalances and lower digestibility compared to animal proteins.
3
Relies on incomplete, low-digestibility plant proteins with insufficient essential amino acids and poor leucine content for muscle synthesis.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals reduce long-term adherence.
5
Limited by blandness and monotony, though creativity can enhance flavor diversity.
Body Composition ⓘ
5
Moderately supports fat loss with adequate protein but risks muscle loss if not carefully structured.
5
Limited protein adequacy and risk of lean mass loss hinder fat-to-muscle ratio improvement.
Energy Balance ⓘ
5
Provides moderate structure for calorie management but lacks robust mechanisms for consistent intake control and satiety regulation.
4
Limited calorie control due to low energy density and lack of structured portion guidance, risking under-eating or inconsistent intake.
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.
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and energy underfueling in high-intensity training.
4
Limited macronutrient adequacy and micronutrient coverage may hinder performance and recovery.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of metabolic adaptation and poor long-term adherence.
5
May induce short-term weight loss but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.