Total Rating
5.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but lacks robust evidence for sustained lipid and inflammatory benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks reliable sources for B12, iodine, and vitamin D without supplementation, risking deficiencies.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed foods reduce nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks outweigh short-term metabolic benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderately sustainable due to restrictive food choices and potential social challenges, but more flexible than strict plant-based diets.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Requires significant planning and restricts social eating, travel flexibility, and personal food preferences.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires specific, often expensive plant-based products and strict meal planning which limits affordability and accessibility for most people.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate satiety from protein but relies on processed meal replacements that may limit fiber and trigger cravings.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
4
Provides minimal fiber from limited plant sources, falling short of recommended intake and lacking diversity for optimal gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber variety and processed food reliance hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Moderate support for hormonal balance but risks from calorie restriction and potential micronutrient gaps.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may struggle with fat intake balance.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with suboptimal amino acid balance and digestibility, limiting muscle recovery and satiety effectiveness.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety with whole foods but may lack complexity and adaptability for long-term enjoyment.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited evidence on lean mass preservation and potential for significant muscle loss with calorie restriction.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides structured portion control and satiety from fiber but lacks flexibility for surplus goals and may lead to hidden calorie intake.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
7
Provides adequate protein but may compromise energy availability during fat loss, risking muscle catabolism.
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 carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for short-term weight loss but risks of regain and reliance on supplements.
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.