Total Rating
5.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust long-term evidence and risks nutrient deficiencies under strict plant-based constraints.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Fails to reliably provide essential micronutrients like B12, vitamin D, and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and variety in whole foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Promotes nutrient-rich plant foods but risks deficiencies without supplementation and may lack long-term sustainability.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Requires strict adherence and limited flexibility, complicating social interactions and travel while demanding significant time and planning.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but offers accessible staples for long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings due to restrictive phases and limited food variety.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Emphasizes whole-food healthy fats but lacks explicit focus on omega-3 to omega-6 balance and saturated fat context.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term adherence.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and evidence for microbiome benefits.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Provides some fiber and plant-based nutrients but risks hormonal imbalance due to low-fat, high-carb composition and potential micronutrient deficiencies.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Limited protein and fat adequacy with rigid ratios.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and distribution for maximal recovery and satiety.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may lead to unappealing meals, reducing long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss under strict plant-based constraints.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides some structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, risking significant lean mass loss during calorie deficit.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks underfueling and micronutrient deficiencies if not meticulously planned.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes calorie deficit through plant-based foods but lacks long-term evidence for sustained fat loss and may risk poor adherence due to restrictive nature.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.