Total Rating
6.0
out of 10
4.8
out of 10
Metabolic Health ⓘ
7
Promotes balanced macronutrients and fiber but lacks robust long-term metabolic outcome data.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without supplementation, risking deficiencies in essential vitamins and minerals.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
7
Offers moderate phytonutrient diversity but may lack optimal bioavailability and balance in certain nutrients without supplementation.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Provides moderate nutritional adequacy but risks deficiencies without supplementation and lacks robust long-term population-level evidence.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, making long-term adherence challenging for most individuals.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but may strain social integration and require significant planning for real-world adherence.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Offers moderate satiety through fiber and plant protein but may struggle with glycemic stability and craving management without precise carbohydrate control.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
5
Limited omega-3 adequacy due to reliance on ALA without EPA/DHA, potentially unfavorable omega-6 balance, and moderate saturated fat sources.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole foods, supporting gut and metabolic health.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
7
Promotes fiber diversity and plant-based variety but may lack specific prebiotic/fermented food inclusion and robust evidence for microbiome outcomes.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
5
Provides some fiber and phytoestrogens but may lack key micronutrients like zinc and vitamin D critical for hormonal balance.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and individual needs.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning or ingredient diversity.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Promotes moderate fat loss but may inadequately support lean mass preservation due to potential protein limitations.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control mechanisms for consistent energy balance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks robust evidence for enhanced athletic performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
5
Limited evidence for sustained fat loss and potential adherence 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.