Total Rating
6.3
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
Overall Health ⓘ
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
Body Composition ⓘ
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
Energy Balance ⓘ
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
Lean Mass ⓘ
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
Athletic Support ⓘ
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
Weight Loss ⓘ
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.