Total Rating
7.0
out of 10
5.5
out of 10
Metabolic Health ⓘ
8
Balances plant-based nutrients with moderate animal products, improving insulin sensitivity and lipid profiles while reducing inflammation.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
5
Provides adequate coverage for most micronutrients but risks deficiencies in B12, vitamin D, and iodine without fortified foods or supplements.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Balances diverse plant foods with sustainable animal products, offering moderate nutrient density per calorie but limited phytonutrient diversity compared to stricter plant-based diets.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
8
Balances nutritional adequacy and disease prevention benefits with moderate flexibility, though potential nutrient gaps require mindful adherence.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may face challenges with long-term adherence due to reduced animal product consumption and potential social/psychological barriers.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product consumption.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate planning and preparation effort.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
Balances protein, fiber, and whole foods to support satiety but may lack strict evidence on long-term appetite suppression.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats but relies on ALA without sufficient EPA/DHA, limiting long-chain omega-3 benefits.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
9
Prioritizes diverse, nutrient-dense plant foods that meet fiber quantity and quality standards while supporting gut and metabolic health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health with strong scientific evidence.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
7
Provides balanced macronutrients and fiber for hormone regulation but may lack specific micronutrients critical for hormonal function.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
7
Provides adequate protein and healthy fats but may underdeliver on optimal protein-to-carb balance for specific performance goals.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate but incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
6
Provides moderate fat loss potential but risks lean mass loss due to lower protein intake compared to optimal levels for muscle preservation.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
7
Offers moderate satiety through fiber and volume but lacks structured calorie control mechanisms for consistent energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with optimal amino acid balance and energy density for sustained lean mass retention during calorie deficits.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
6
Provides adequate carbohydrates and hydration but may lack sufficient protein and energy density for high-intensity athletic demands.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
7
Promotes sustainable calorie deficit through plant-forward foods but lacks robust long-term evidence for preferential fat loss over lean mass.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.