Total Rating
4.3
out of 10
5.5
out of 10
Metabolic Health ⓘ
5
Limited evidence supports moderate improvements in blood sugar control but potential adverse effects on lipid profiles and inflammation.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
4
Systematic gaps in vitamin C, folate, and iodine due to restrictive food group exclusions.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient efficiency per calorie.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
4
Limited nutritional adequacy and potential cardiovascular risks despite historical claims.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
3
Requires strict adherence, limited flexibility, and potential social and psychological challenges.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
4
Severely restricts social and travel flexibility while demanding high preparation effort and limiting adaptability to daily routines.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
5
Requires significant financial and logistical effort due to reliance on specialty meats and limited food variety.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
5
Limited protein and fiber may contribute to hunger, while restrictive nature risks cravings and unsustainable adherence.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
4
Prioritizes saturated fats over unsaturated fats and lacks sufficient omega-3s for optimal cardiovascular and cognitive health.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but falls short of optimal quantity and diversity compared to whole-food 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 ⓘ
3
Limited fiber and prebiotic intake, lacks fermented foods, and may cause digestive discomfort.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
5
Provides moderate fat support for sex hormones but lacks fiber, micronutrients, and evidence for comprehensive hormonal balance.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
5
Provides adequate protein but severely restricts carbohydrates without clear metabolic benefits, limiting adaptability and long-term adherence.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks optimal amino acid balance and distribution for sustained satiety and muscle preservation.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Offers limited flavor variety and restrictive food choices, risking monotony and reduced long-term adherence.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, with risks of muscle catabolism under restrictive conditions.
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 ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and long-term sustainability for diverse energy goals.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
3
Insufficient protein and potential energy deficit risk impair muscle retention during fat loss.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder energy availability and glycogen replenishment critical for athletic performance and recovery.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
5
Provides moderate short-term weight loss but lacks long-term sustainability and evidence for fat loss over lean mass preservation.
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.