Total Rating
5.7
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Limited evidence supports consistent improvements in metabolic markers compared to controlled dietary interventions.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
8
Provides adequate coverage of most essential micronutrients through animal-based foods but may lack diversity in plant-based sources for certain nutrients.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
6
Provides moderate nutrient density through plant foods but lacks diversity and optimal bioavailability strategies.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Offers benefits for chronic disease risk reduction but may require supplementation to avoid nutrient deficiencies.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and resource availability.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
5
Requires significant time, cost, and effort for meal prep and sourcing, limiting long-term adherence for most individuals.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
5
Moderate protein and fiber content may support satiety but lacks robust evidence for sustained appetite suppression.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack sufficient omega-3s and balance with saturated fats.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
2
Severely restricts fiber sources to animal products, lacking diversity and quantity needed for gut and metabolic health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may compromise nutrient balance, limiting microbiome support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack fat diversity and flexibility for different goals.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and nutrient balance in typical intake patterns.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term enjoyment and adherence.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein insufficiency and limited evidence for optimal muscle preservation.
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 ⓘ
5
Provides moderate satiety through high fiber but lacks structured calorie control and flexibility for precise energy management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some protein but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
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.