Total Rating
6.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through balanced macronutrients and anti-inflammatory components but lacks robust long-term trial evidence for specific metabolic outcomes.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Relies heavily on plant sources for micronutrients, risking deficiencies in B12, vitamin D, and iodine without explicit fortification or supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Prioritizes diverse, minimally processed plant foods with high phytonutrient variety and bioavailability.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Limited flexibility and potential social/psychological challenges may hinder long-term adherence despite accessible ingredients.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers accessible, affordable staples but may require effort in meal planning and preparation for long-term adherence.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant protein but may struggle with sustained hunger control due to potential gaps in macronutrient balance and limited food variety.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Lacks EPA/DHA from marine sources, relying on ALA with limited conversion efficiency.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
9
Provides high-quality, diverse fiber from whole plant foods, supporting gut and metabolic health with strong evidence.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich, fermented foods and varied plant-based components.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate hormonal support through balanced macronutrients but may lack sufficient micronutrient density and evidence for long-term hormonal stability.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may restrict fats without clear evidence-based justification.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied plant-based foods with adaptability but may lack complexity for some palates.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Provides moderate protein support but risks muscle loss without strict adherence to caloric and nutrient balance.
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 ⓘ
5
Provides moderate satiety from plant-based foods but lacks structured calorie control, flexibility for different goals, and robust evidence for consistent energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited protein adequacy and potential amino acid imbalances may hinder muscle preservation during calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but may lack optimal timing strategies and micronutrient density for high-intensity training.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit and fat loss potential but lacks long-term adherence and metabolic sustainability evidence.
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.