Total Rating
6.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Promotes moderate portion control and mindful eating, which may support stable blood sugar and lipid profiles but lacks robust evidence for comprehensive metabolic benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Provides limited coverage of essential micronutrients with significant risks of deficiencies in B12, vitamin D, and iron without explicit fortification or supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and reliance on processed foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers moderate nutritional adequacy and disease risk reduction but lacks robust long-term population-level evidence and may require supplementation for certain nutrients.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Balances practicality and flexibility while avoiding extreme restrictions, though long-term adherence evidence is limited.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may lack adaptability for diverse dietary preferences.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
8
Offers balanced, affordable, and accessible meal options with minimal preparation effort and integration into daily life.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety strategies for long-term appetite management.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack optimal omega-3 to omega-6 balance and saturated fat context.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks emphasis on fiber diversity and gut microbiome benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Promotes diverse whole foods and fiber intake but lacks specific evidence for microbiome outcomes.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for hormonal balance through flexible eating but lacks structured guidelines for nutrient density and hormone-specific micronutrients.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides adaptable macro flexibility without strict ideological constraints but lacks specific evidence-based ratio guidance for optimal functional outcomes.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid deficiencies and lower digestibility.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate variety and adaptability but may lack inherent flavor complexity without seasoning adjustments.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk compromise fat-to-muscle ratio improvements.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides structured portion control and satiety from plant-based foods but lacks flexibility for calorie surpluses and may obscure hidden calories.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks specific strategies to optimize muscle preservation during caloric restriction.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate plant-based protein and carbs but may lack sufficient fat and micronutrient density for optimal athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.