Total Rating
6.4
out of 10
5.1
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.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
5
Provides limited coverage of essential micronutrients with significant risks of deficiencies in B12, vitamin D, and iron without explicit fortification or supplementation.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and reliance on processed foods.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
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.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
7
Balances practicality and flexibility while avoiding extreme restrictions, though long-term adherence evidence is limited.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may lack adaptability for diverse dietary preferences.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
8
Offers balanced, affordable, and accessible meal options with minimal preparation effort and integration into daily life.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety strategies for long-term appetite management.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack optimal omega-3 to omega-6 balance and saturated fat context.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks emphasis on fiber diversity and gut microbiome benefits.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
7
Promotes diverse whole foods and fiber intake but lacks specific evidence for microbiome outcomes.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
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 evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
7
Provides adaptable macro flexibility without strict ideological constraints but lacks specific evidence-based ratio guidance for optimal functional outcomes.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid deficiencies and lower digestibility.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
6
Offers moderate variety and adaptability but may lack inherent flavor complexity without seasoning adjustments.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk compromise fat-to-muscle ratio improvements.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
6
Provides structured portion control and satiety from plant-based foods but lacks flexibility for calorie surpluses and may obscure hidden calories.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks specific strategies to optimize muscle preservation during caloric restriction.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
5
Provides adequate plant-based protein and carbs but may lack sufficient fat and micronutrient density for optimal athletic performance.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained 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 restriction but lacks robust evidence for sustained fat loss and 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.