Total Rating
4.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
May improve some metabolic markers but risks nutrient deficiencies and inconsistent evidence for long-term metabolic benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to chronic deficiency risks.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Provides high nutrient density per calorie from diverse plant foods but faces bioavailability challenges and anti-nutrient limitations.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Significantly increases risk of nutrient deficiencies and long-term sustainability challenges.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires significant time, planning, and resource access, limiting long-term practicality and adaptability.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
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 adherence to restrictive food choices.
Practicality ⓘ
4
Requires significant financial, logistical, and time investment for consistent adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Limited protein and glycemic stability may hinder satiety, but high fiber and low energy density can partially support appetite regulation.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and inflammatory benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance in fermentable fibers and practical tolerance for some individuals.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
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 sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Severely restricts protein and fat while prioritizing raw plant-based carbs, risking nutrient deficiencies and poor adaptability.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
3
Relies on incomplete, low-digestibility plant proteins with insufficient essential amino acids and poor leucine content for muscle synthesis.
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 by blandness and monotony, though creativity can enhance flavor diversity.
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 hinder fat-to-muscle ratio improvement.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited calorie control due to low energy density and lack of structured portion guidance, risking under-eating or inconsistent intake.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
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 ⓘ
4
Limited macronutrient adequacy and micronutrient coverage may hinder performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
May induce short-term weight loss but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.