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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
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
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and reliance on processed foods.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
7
Balances practicality and flexibility while avoiding extreme restrictions, though long-term adherence evidence is limited.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may lack adaptability for diverse dietary preferences.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
8
Offers balanced, affordable, and accessible meal options with minimal preparation effort and integration into daily life.
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 protein and fiber but may lack sufficient satiety strategies for long-term appetite management.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack optimal omega-3 to omega-6 balance and saturated fat context.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks emphasis on fiber diversity and gut microbiome benefits.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
7
Promotes diverse whole foods and fiber intake but lacks specific evidence for microbiome outcomes.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate support for hormonal balance through flexible eating but lacks structured guidelines for nutrient density and hormone-specific micronutrients.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
7
Provides adaptable macro flexibility without strict ideological constraints but lacks specific evidence-based ratio guidance for optimal functional outcomes.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid deficiencies and lower digestibility.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers moderate variety and adaptability but may lack inherent flavor complexity without seasoning adjustments.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk compromise fat-to-muscle ratio improvements.
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 structured portion control and satiety from plant-based foods but lacks flexibility for calorie surpluses and may obscure hidden calories.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks specific strategies to optimize muscle preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
Provides adequate plant-based protein and carbs but may lack sufficient fat and micronutrient density for optimal athletic performance.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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.
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.