Total Rating
5.2
out of 10
6.8
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 profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
3
Fails to reliably provide essential micronutrients like B12, vitamin D, and iodine without supplementation.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and variety in whole foods.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Promotes nutrient-rich plant foods but risks deficiencies without supplementation and may lack long-term sustainability.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
4
Requires strict adherence and limited flexibility, complicating social interactions and travel while demanding significant time and planning.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but offers accessible staples for long-term adherence.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings due to restrictive phases and limited food variety.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
7
Emphasizes whole-food healthy fats but lacks explicit focus on omega-3 to omega-6 balance and saturated fat context.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term adherence.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and evidence for microbiome benefits.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
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.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Limited protein and fat adequacy with rigid ratios.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
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 animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may lead to unappealing meals, reducing long-term adherence.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss under strict plant-based constraints.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
5
Provides some structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, risking significant lean mass loss during calorie deficit.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks underfueling and micronutrient deficiencies if not meticulously planned.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
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 calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term 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.