Total Rating
6.4
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
5
Provides limited coverage of essential micronutrients with significant risks of deficiencies in B12, vitamin D, and iron without explicit fortification or supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and reliance on processed foods.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
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 moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
7
Balances practicality and flexibility while avoiding extreme restrictions, though long-term adherence evidence is limited.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
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
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
8
Offers balanced, affordable, and accessible meal options with minimal preparation effort and integration into daily life.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety strategies for long-term appetite management.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack optimal omega-3 to omega-6 balance and saturated fat context.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks emphasis on fiber diversity and gut microbiome benefits.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
7
Promotes diverse whole foods and fiber intake but lacks specific evidence for microbiome outcomes.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
6
Provides moderate support for hormonal balance through flexible eating but lacks structured guidelines for nutrient density and hormone-specific micronutrients.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
7
Provides adaptable macro flexibility without strict ideological constraints but lacks specific evidence-based ratio guidance for optimal functional outcomes.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid deficiencies and lower digestibility.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
6
Offers moderate variety and adaptability but may lack inherent flavor complexity without seasoning adjustments.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk compromise fat-to-muscle ratio improvements.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
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 satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks specific strategies to optimize muscle preservation during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate plant-based protein and carbs but may lack sufficient fat and micronutrient density for optimal athletic performance.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
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
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.