Total Rating
6.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-based nutrients but may lack balance in energy metabolism and lipid profiles without careful food selection.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
5
Lacks critical micronutrients like B12 and vitamin D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients but may lack optimal bioavailability and phytonutrient diversity in strict versions.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers moderate benefits for disease prevention but requires careful planning to avoid nutrient deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may pose challenges in long-term adherence due to dietary restrictions and social integration complexities.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
6
Offers structured plant-based eating with cultural support but lacks flexibility for diverse social and travel scenarios.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers accessible, affordable staples but requires thoughtful meal planning and may lack flexibility for some lifestyles.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Offers moderate satiety from fiber and plant proteins but may struggle with glycemic stability and cravings if refined carbs dominate.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but relies on ALA instead of EPA/DHA, limiting omega-3 benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity but may lack optimal gut microbiome support in strict plant-based variations.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Promotes adequate fiber and plant diversity but may lack fermented foods and risk digestive discomfort in some adherents.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides balanced macronutrients but risks deficiencies in iodine and B12, impacting thyroid and sex hormone regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate plant-based protein and fiber but may lack sufficient animal-derived nutrients and flexibility for diverse metabolic needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning and culinary creativity.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss due to variable protein adequacy and potential energy deficits.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms for precise energy balance.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with optimal amino acid balance and energy availability for maximal lean mass preservation.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate carbohydrates and fats but may lack sufficient protein and critical micronutrients for optimal athletic performance without supplementation.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss through plant-based whole foods but may struggle with long-term adherence due to strictness.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.