Total Rating
6.8
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.