Total Rating
5.7
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Moderately supports metabolic health through plant-based components but lacks robust evidence on specific mechanisms and long-term outcomes.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Relies heavily on plant-based foods with significant risks of B12, D, iodine, and iron deficiencies without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
8
Prioritizes whole, minimally processed plant foods with high phytonutrient diversity and nutrient efficiency per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
Provides moderate nutrient adequacy with potential deficiencies if not supplemented, but shows mixed evidence for long-term disease prevention and sustainability.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
6
Offers moderate flexibility and accessibility but may struggle with long-term adherence due to potential restrictions and social challenges.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but may impose social and logistical constraints due to specific cooking requirements.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires moderate cost, accessible ingredients, and planning effort but may lack flexibility for diverse dietary needs.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and protein but lacks robust evidence on sustained appetite suppression.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and neurological benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
2
Severely restricts fiber sources, leading to inadequate quantity and diversity, and fails to support gut or metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
7
Provides adequate fiber and plant-based nutrients but may lack fermented foods and microbial diversity compared to more varied plant-based diets.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
7
Supports insulin regulation and satiety but may lack specific micronutrients critical for sex hormones and thyroid function.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks adaptability for diverse needs and may underdeliver on carbohydrate balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides adequate plant-based protein but may lack optimal amino acid balance and digestibility compared to animal sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and potential for blandness may hinder long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
6
May support fat loss but risks lean mass loss due to potential protein inadequacy and reliance on restrictive plant-based structure.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for surplus intake.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Provides moderate protein adequacy but lacks optimal energy availability and structured support for muscle protein synthesis during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some protein but risks nutrient deficiencies and insufficient energy for high-intensity training without careful planning.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential and fat loss benefits but may lack long-term sustainability and clear evidence for sustained weight maintenance.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.