Total Rating
6.3
out of 10
3.9
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.
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
Micronutrients ⓘ
4
Relies heavily on plant sources for micronutrients, risking deficiencies in B12, vitamin D, and iodine without explicit fortification or supplementation.
3
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
Nutrient Density ⓘ
8
Prioritizes diverse, minimally processed plant foods with high phytonutrient variety and bioavailability.
5
Limited phytonutrient diversity and reliance on low-calorie, nutrient-dense but restrictive food selections.
Overall Health ⓘ
7
Promotes cardiovascular and metabolic benefits but may require supplementation for certain nutrients.
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder long-term health benefits.
Sustainability ⓘ
6
Limited flexibility and potential social/psychological challenges may hinder long-term adherence despite accessible ingredients.
3
Requires strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
Practicality ⓘ
7
Offers accessible, affordable staples but may require effort in meal planning and preparation for long-term adherence.
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
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
Moderate satiety from fiber and water content, but limited protein and potential for hunger due to restrictive nature.
Fat Quality ⓘ
5
Lacks EPA/DHA from marine sources, relying on ALA with limited conversion efficiency.
4
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
Fiber Intake ⓘ
9
Provides high-quality, diverse fiber from whole plant foods, supporting gut and metabolic health with strong evidence.
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich, fermented foods and varied plant-based components.
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
Hormonal Support ⓘ
6
Provides moderate hormonal support through balanced macronutrients but may lack sufficient micronutrient density and evidence for long-term hormonal stability.
3
Severe calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may restrict fats without clear evidence-based justification.
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied plant-based foods with adaptability but may lack complexity for some palates.
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Provides moderate protein support but risks muscle loss without strict adherence to caloric and nutrient balance.
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
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
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
Lean Mass ⓘ
5
Limited protein adequacy and potential amino acid imbalances may hinder muscle preservation during calorie restriction.
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but may lack optimal timing strategies and micronutrient density for high-intensity training.
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
Weight Loss ⓘ
6
Provides moderate calorie deficit and fat loss potential but lacks long-term adherence and metabolic sustainability evidence.
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.