Total Rating
5.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but lacks robust evidence on long-term lipid and inflammatory outcomes.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
May inadequately supply critical micronutrients like B12 and iron without structured supplementation or fortified foods.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Emphasizes high-nutrient plant foods but may lack sufficient fat-soluble vitamin absorption and bioavailability due to restricted fat intake.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
May offer short-term metabolic benefits but lacks robust long-term evidence for comprehensive health and risks nutrient imbalances.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Limited flexibility and potential for nutrient deficiencies reduce long-term adherence potential.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Requires strict timing and limited food choices, reducing social flexibility and travel adaptability.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires specific foods and meal timing, limiting accessibility and ease of long-term adherence.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Limited protein and fiber content may hinder satiety, but high-fat intake could partially suppress hunger.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks emphasis on omega-3 adequacy and may prioritize saturated fats over unsaturated sources.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity, with potential for digestive issues due to low plant-based content.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
3
Severely restricts fiber and prebiotic foods, risking microbiome imbalance and digestive distress.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Limited evidence on hormonal outcomes but moderate support for insulin and satiety hormones.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides satiety through fat but lacks adaptability and evidence for long-term macro balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Provides adequate protein but lacks optimal distribution and may fall short of evidence-based sufficiency for muscle preservation.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate flavor variety with high-fat foods but may lack seasoning diversity and cultural adaptability.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, but protein adequacy and training compatibility remain uncertain.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate satiety from fat but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Provides adequate protein but lacks optimal timing and evidence for lean mass preservation during calorie 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 ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
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 induce short-term calorie deficit but lacks robust long-term evidence for sustained fat loss without significant metabolic adaptation risks.
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.