Total Rating
5.2
out of 10
5.5
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
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Fails to reliably provide essential micronutrients like B12, vitamin D, and iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and variety in whole foods.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
7
Promotes nutrient-rich plant foods but risks deficiencies without supplementation and may lack long-term sustainability.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
4
Requires strict adherence and limited flexibility, complicating social interactions and travel while demanding significant time and planning.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but offers accessible staples for long-term adherence.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings due to restrictive phases and limited food variety.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
7
Emphasizes whole-food healthy fats but lacks explicit focus on omega-3 to omega-6 balance and saturated fat context.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term adherence.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and evidence for microbiome benefits.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
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
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Limited protein and fat adequacy with rigid ratios.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and distribution for maximal recovery and satiety.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may lead to unappealing meals, reducing long-term adherence.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss under strict plant-based constraints.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
5
Provides some structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, risking significant lean mass loss during calorie deficit.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks underfueling and micronutrient deficiencies if not meticulously planned.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.