Total Rating
4.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its role in improving metabolic markers compared to balanced plant-based or Mediterranean diets.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
4
Lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) without supplementation or fortified foods.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
3
Primarily calorie-dense with limited phytonutrient diversity and poor bioavailability of minerals.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
4
Limited nutritional adequacy and potential deficiencies in protein, micronutrients, and fiber.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
4
Limited variety and potential nutritional deficiencies reduce long-term adherence and practicality.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder real-world adherence.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term satiety.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
3
Limited protein and fiber content, high glycemic load, and potential for cravings hinder effective appetite control.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
5
Relies heavily on saturated fats from animal proteins and lacks sufficient omega-3 sources, leading to an imbalanced fat profile.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but limited diversity and potential deficiencies in soluble/fermentable fibers.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
3
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome health.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
3
Lacks essential micronutrients and may disrupt insulin and sex hormone balance due to limited dietary diversity.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat variety, risking imbalances and limited adaptability.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
5
Provides adequate protein but lacks essential amino acids and may not support optimal muscle recovery.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
4
Limited flavor variety and potential monotony may reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
4
Limited flexibility and potential for excessive hunger reduce long-term energy balance predictability.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
4
Limited protein intake and potential energy deficits risk muscle loss during caloric restriction.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
3
Severely limited protein and fat intake compromises muscle repair, hormone production, and sustained energy for intense training.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
3
Limited calorie deficit potential with high risk of nutrient deficiencies and unsustainable adherence.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.