Total Rating
4.7
out of 10
4.8
out of 10
Metabolic Health ⓘ
5
May improve some metabolic markers but risks nutrient deficiencies and inconsistent evidence for long-term metabolic benefits.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to chronic deficiency risks.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Provides high nutrient density per calorie from diverse plant foods but faces bioavailability challenges and anti-nutrient limitations.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
5
Significantly increases risk of nutrient deficiencies and long-term sustainability challenges.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
4
Requires significant time, planning, and resource access, limiting long-term practicality and adaptability.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder practical integration into diverse daily routines.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
4
Requires significant financial, logistical, and time investment for consistent adherence.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
5
Limited protein and glycemic stability may hinder satiety, but high fiber and low energy density can partially support appetite regulation.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and inflammatory benefits.
5
Provides limited healthy fats with insufficient EPA/DHA 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 from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Limited support for hormone regulation due to potential deficiencies in fat, micronutrients, and risk of calorie restriction elevating cortisol.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fat while prioritizing raw plant-based carbs, risking nutrient deficiencies and poor adaptability.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks 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.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited by blandness and monotony, though creativity can enhance flavor diversity.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss hinder fat-to-muscle ratio improvement.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
4
Limited calorie control due to low energy density and lack of structured portion guidance, risking under-eating or inconsistent intake.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient adequacy and micronutrient coverage may hinder performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic 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 for sustained fat loss and potential adherence 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.