Total Rating
4.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, but risks of metabolic stress and nutrient deficiencies may outweigh potential advantages.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Lacks reliable sources for B12, D, iodine, and other critical micronutrients without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Provides moderate nutrient density through whole plant foods but may lack phytonutrient diversity and bioavailability optimization.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may reduce chronic disease risk in some populations.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
4
Requires extreme dietary restrictions, limited flexibility, and potential social and practical challenges that hinder long-term adherence.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Overly restrictive and impractical for real-world social, travel, and daily routine demands.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
3
Requires niche foods, complex planning, and limited real-world accessibility.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Limited protein and potential for high glycemic load may hinder satiety and increase hunger risk.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
5
Relies on ALA-rich plant sources but lacks EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term sustainability.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Supports diverse fiber intake but may lack fermented foods and risk digestive discomfort for some.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive caloric intake.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
4
Relies on restrictive plant-based macros with limited adaptability and potential protein/carb imbalances.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
May lack sufficient high-quality protein sources and balanced amino acids.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
3
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
4
Likely promotes fat loss but risks significant lean mass loss due to restrictive nature and limited evidence for preserving muscle.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Lacks structured calorie control and risks overeating without tracking mechanisms.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
3
Severely restricts energy and protein intake, risking significant muscle catabolism during caloric deficit.
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 macronutrient adequacy and potential micronutrient deficiencies may hinder performance and recovery.
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 support moderate weight loss through calorie reduction but lacks robust evidence for long-term sustainability and fat loss specificity.
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.