Total Rating
6.6
out of 10
8.6
out of 10
Metabolic Health ⓘ
7
Moderately improves lipid profiles and blood sugar control but may not optimize metabolic flexibility or inflammation reduction.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
5
Provides some essential micronutrients but has significant gaps in iodine, iron, and vitamin D without supplementation.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
7
Offers a balanced mix of nutrient-dense plant foods and lean proteins but limits phytonutrient diversity and may compromise fat-soluble vitamin absorption due to low-fat emphasis.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
7
Offers moderate benefits for cardiovascular health and disease prevention but may require supplementation for certain nutrients and faces sustainability challenges.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but requires significant lifestyle adjustments that may challenge long-term adherence for some individuals.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and calorie tracking.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient fat and structured meal timing to fully suppress hunger.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
Fat Quality ⓘ
6
Limited omega-3 sources and low-fat emphasis may hinder cardiovascular and cognitive benefits.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting digestive and metabolic benefits.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
7
Promotes diverse fiber intake and plant-based foods but lacks strong evidence on microbiome diversity and may cause digestive discomfort for some.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
6
Moderately supports hormone regulation but may strain sex hormones and cortisol due to low-fat and calorie-restricted components.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but overly restricts fat, potentially compromising hormonal and satiety needs.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
6
Provides moderate-quality protein sources but may fall short on total sufficiency for muscle preservation during fat loss.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
7
Offers a variety of flavorful whole foods but may require seasoning creativity to avoid blandness.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein limitations.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
7
Provides structured calorie control through high-volume, low-energy-density foods but lacks flexibility for surplus intake and may risk inconsistent adherence without tracking.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficits may hinder muscle preservation during weight loss.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
5
Provides adequate carbs for endurance but lacks sufficient fat and protein for optimal performance and recovery.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
7
Promotes moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.