Total Rating
6.0
out of 10
8.6
out of 10
Metabolic Health ⓘ
7
Promotes balanced macronutrients and fiber but lacks robust long-term metabolic outcome data.
9
Strongly improves blood sugar, lipid profiles, and inflammation while maintaining metabolic flexibility.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without supplementation, risking deficiencies in essential vitamins and minerals.
8
Provides adequate coverage of most essential micronutrients but may require attention to vitamin B12, D, and iron bioavailability in certain scenarios.
Nutrient Density ⓘ
7
Offers moderate phytonutrient diversity but may lack optimal bioavailability and balance in certain nutrients without supplementation.
9
Prioritizes diverse, minimally processed plant foods with high phytonutrient density and bioavailability.
Overall Health ⓘ
6
Provides moderate nutritional adequacy but risks deficiencies without supplementation and lacks robust long-term population-level evidence.
9
Strongly supports long-term metabolic health, reduces chronic disease risk, and maintains nutritional adequacy without excessive restrictions.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, making long-term adherence challenging for most individuals.
9
It offers high flexibility, accessibility, and long-term adherence potential with minimal psychological strain.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but may strain social integration and require significant planning for real-world adherence.
9
Offers high flexibility and social compatibility with minimal preparation demands.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
9
Offers a balanced mix of affordable, widely accessible ingredients with minimal preparation effort and adaptability to daily routines.
Appetite Control ⓘ
7
Offers moderate satiety through fiber and plant protein but may struggle with glycemic stability and craving management without precise carbohydrate control.
8
Balances protein, fiber, and healthy fats to support satiety and stable hunger without extreme restrictions.
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.
8
Prioritizes whole-food unsaturated fats and omega-3s from fish, but lacks strict optimization of omega-3 to omega-6 balance and saturated fat context.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole foods, supporting gut and metabolic health.
9
Provides diverse, high-quality fiber from whole foods, supporting gut health and metabolic stability.
Gut Health ⓘ
7
Promotes fiber diversity and plant-based variety but may lack specific prebiotic/fermented food inclusion and robust evidence for microbiome outcomes.
8
Significantly enhances gut microbiome diversity and supports metabolic and immune health through fiber-rich, fermented, and nutrient-dense foods.
Hormonal Support ⓘ
5
Provides some fiber and phytoestrogens but may lack key micronutrients like zinc and vitamin D critical for hormonal balance.
8
Balances macronutrients and micronutrients to support stable hormones, but may lack precision in specific sex hormone modulation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and individual needs.
8
Offers balanced macronutrient distribution with adaptable ratios and strong evidence for metabolic and cardiovascular health.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
7
Provides balanced protein sources with adequate amino acids but relies on plant-based proteins which may limit digestibility and leucine content compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning or ingredient diversity.
8
Offers rich, diverse flavors and adaptability, enhancing meal satisfaction and long-term adherence.
Body Composition ⓘ
6
Promotes moderate fat loss but may inadequately support lean mass preservation due to potential protein limitations.
8
Effectively supports fat loss while preserving lean mass through balanced macronutrients and sustainable eating patterns.
Energy Balance ⓘ
6
Provides moderate satiety but lacks structured calorie control mechanisms for consistent energy balance.
7
Supports satiety and flexibility but lacks structured calorie control mechanisms.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during caloric restriction.
6
Provides moderate protein adequacy but may struggle with lean mass retention during significant caloric deficits without careful planning.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks robust evidence for enhanced athletic performance and recovery.
7
Provides balanced macronutrients and micronutrients but may lack optimal timing strategies for high-intensity performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
7
Promotes sustainable calorie deficit and fat loss with balanced macronutrients and long-term adherence potential.
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.