Total Rating
3.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from oxalic acid and unclear lipid effects.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
3
Severely limited in essential vitamins and minerals, with high risk of deficiencies due to restrictive food choices and poor bioavailability.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
4
Relies heavily on a single food with limited phytonutrient diversity and potential anti-nutrient interference.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
2
Severe nutrient deficiencies and metabolic risks outweigh potential short-term weight loss benefits.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
3
Severely restrictive and impractical for long-term adherence due to limited food variety, potential for deprivation, and reliance on niche ingredients.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
4
Restrictive food rules and social incompatibility limit practical integration into daily life.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
3
Relies on seasonal, niche ingredients with limited accessibility and preparation flexibility.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Limited protein and potential glycemic variability may hinder satiety without careful planning.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 dominance may compromise cardiovascular and inflammatory benefits.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential for optimal gut microbiome support.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
4
Limited fiber diversity and lack of prebiotic/fermented foods hinder microbiome support.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins and iodine may hinder hormonal balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
4
Likely insufficient protein and fat intake with limited adaptability, risking nutritional imbalances.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with poor amino acid balance and digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
3
Severely limited variety and blandness hinder long-term adherence and enjoyment.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Limited structure for calorie control but potential satiety from fiber may support moderate energy balance.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant muscle loss during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited caloric density and potential micronutrient gaps may hinder sustained athletic performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
6
May support modest calorie deficit through high-volume, low-energy-density foods but lacks robust evidence for sustained fat loss and long-term adherence.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.