Total Rating
5.2
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Fails to reliably provide essential micronutrients like B12, vitamin D, and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and variety in whole foods.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
7
Promotes nutrient-rich plant foods but risks deficiencies without supplementation and may lack long-term sustainability.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
4
Requires strict adherence and limited flexibility, complicating social interactions and travel while demanding significant time and planning.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but offers accessible staples for long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings due to restrictive phases and limited food variety.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Emphasizes whole-food healthy fats but lacks explicit focus on omega-3 to omega-6 balance and saturated fat context.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term adherence.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and evidence for microbiome benefits.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
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.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Limited protein and fat adequacy with rigid ratios.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and distribution for maximal recovery and satiety.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may lead to unappealing meals, reducing long-term adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss under strict plant-based constraints.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Provides some structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, risking significant lean mass loss during calorie deficit.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks underfueling and micronutrient deficiencies if not meticulously planned.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
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
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.