Total Rating
5.7
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence compared to established diets.
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
Micronutrients ⓘ
5
Provides some micronutrients but lacks reliable coverage of critical vitamins like B12, D, and iodine without supplementation.
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
Nutrient Density ⓘ
6
Prioritizes nutrient-rich foods but risks limited phytonutrient diversity and overreliance on processed superfoods.
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
Overall Health ⓘ
6
May improve certain biomarkers but risks nutrient deficiencies without supplementation.
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
Sustainability ⓘ
5
Limited flexibility and affordability hinder long-term adherence and practicality.
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
Lifestyle Fit ⓘ
5
Limited flexibility in social and travel scenarios due to restrictive superfood focus.
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
Practicality ⓘ
5
Relies on costly and less accessible superfoods, limiting affordability and real-world feasibility.
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but risks cravings and hunger if not balanced with sufficient energy density and variety.
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
Fat Quality ⓘ
6
Relies on ALA for omega-3s without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratio.
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack long-term sustainability or evidence of specific health outcomes.
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks consistent inclusion of fermented foods and may risk digestive discomfort with restrictive components.
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Provides basic macronutrient coverage but lacks adaptability and evidence-based optimization for diverse health goals.
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative seasoning or ingredient flexibility.
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
Body Composition ⓘ
6
May support moderate fat loss but risks inadequate protein intake and muscle loss without careful planning.
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Limited structure for calorie control and risk of overeating due to high-calorie superfoods without portion guidance.
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle retention during caloric restriction.
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
Athletic Support ⓘ
6
Provides adequate micronutrients but may lack sufficient carbohydrates and calories for high-intensity athletic demands.
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
May support modest calorie deficit through nutrient density but lacks robust evidence for sustained fat loss and risks poor adherence or nutrient imbalances.
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
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.