Total Rating
5.5
out of 10
7.1
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar control but may negatively impact lipid profiles and inflammation.
7
Supports metabolic health through plant-based elements and omega-3s but lacks robust evidence on specific biomarkers compared to other diets.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation, risking deficiencies in strict plant-based adherence.
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
Nutrient Density ⓘ
5
Provides moderate nutrient density from animal proteins but lacks phytonutrient diversity and plant-based bioactive compounds.
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies in key nutrients without supplementation.
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
Sustainability ⓘ
6
Moderate adherence potential due to restrictive food choices and potential social challenges.
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
Lifestyle Fit ⓘ
7
Balances flexibility with social and travel adaptability but requires moderate planning and tracking.
7
Offers moderate flexibility for social and travel scenarios but requires some planning and may lack robust real-world adherence evidence.
Practicality ⓘ
6
Requires moderate effort in meal planning and preparation but remains accessible and affordable with staple ingredients.
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
Appetite Control ⓘ
6
Moderate satiety from fiber and plant-based protein, but potential for glycemic fluctuations and cravings with high-carb, low-fat composition.
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression.
Fat Quality ⓘ
6
Provides moderate saturated fats and some omega-3s but lacks sufficient unsaturated fats and may have an imbalanced omega-6 to omega-3 ratio.
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of evidence-based recommendations for quantity and diversity.
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
Gut Health ⓘ
7
Provides moderate fiber diversity and prebiotic potential but may lack fermented foods and risk digestive discomfort in some individuals.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Supports sex hormones and micronutrient balance but may risk insulin resistance and thyroid issues with high saturated fat intake.
7
Supports balanced hormone regulation through nutrient density and moderate caloric intake but may lack sufficient fat and protein in strict plant-based variants.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence for optimal carbohydrate balance.
7
Provides balanced macronutrients with adequate protein and healthy fats but limited adaptability for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient diversity in typical adherence.
7
Provides adequate high-quality plant and animal proteins with balanced amino acids but may lack optimal leucine density compared to animal-based diets.
Taste ⓘ
6
Offers satisfying protein-rich meals but lacks variety and may feel restrictive over time.
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
Body Composition ⓘ
6
Provides moderate protein support but risks lean mass loss with restrictive elements.
7
Balances fat loss with moderate lean mass preservation through plant-based protein and calorie restriction, but lacks robust RCT evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Offers moderate satiety from fats/protein but lacks structured calorie control and flexibility for precise energy management.
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability during calorie restriction, risking muscle catabolism.
5
Limited protein quality and potential energy deficits may hinder lean mass retention during calorie restriction.
Athletic Support ⓘ
5
Provides adequate protein and carbs but risks deficiencies in B12, iron, and vitamin D without supplementation, limiting athletic performance and recovery.
5
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
Weight Loss ⓘ
6
Provides moderate short-term weight loss potential but lacks robust long-term evidence for sustained fat loss and sustainability.
6
Provides moderate calorie deficit through satiety and low energy density but lacks robust long-term weight loss evidence compared to other structured diets.
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.