Total Rating
4.7
out of 10
5.5
out of 10
Metabolic Health ⓘ
5
May improve some metabolic markers but risks nutrient deficiencies and inconsistent evidence for long-term metabolic benefits.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to chronic deficiency risks.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Provides high nutrient density per calorie from diverse plant foods but faces bioavailability challenges and anti-nutrient limitations.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
5
Significantly increases risk of nutrient deficiencies and long-term sustainability challenges.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
4
Requires significant time, planning, and resource access, limiting long-term practicality and adaptability.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder practical integration into diverse daily routines.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
4
Requires significant financial, logistical, and time investment for consistent adherence.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
5
Limited protein and glycemic stability may hinder satiety, but high fiber and low energy density can partially support appetite regulation.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and inflammatory benefits.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance in fermentable fibers and practical tolerance for some individuals.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
5
Limited support for hormone regulation due to potential deficiencies in fat, micronutrients, and risk of calorie restriction elevating cortisol.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
3
Severely restricts protein and fat while prioritizing raw plant-based carbs, risking nutrient deficiencies and poor adaptability.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
3
Relies on incomplete, low-digestibility plant proteins with insufficient essential amino acids and poor leucine content for muscle synthesis.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Limited by blandness and monotony, though creativity can enhance flavor diversity.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss hinder fat-to-muscle ratio improvement.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
4
Limited calorie control due to low energy density and lack of structured portion guidance, risking under-eating or inconsistent intake.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
4
Limited macronutrient adequacy and micronutrient coverage may hinder performance and recovery.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
5
May induce short-term weight loss but lacks robust evidence for sustained fat loss and faces sustainability challenges.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.