Total Rating
6.0
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
Moderate impact on blood sugar and inflammation but limited evidence for sustained lipid and metabolic flexibility improvements.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
4
Relies heavily on plant-based sources with limited bioavailable micronutrients and potential deficiencies in B12, D, and iodine without supplementation.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
7
Emphasizes whole plant foods with high phytonutrient diversity but may overlook bioavailability strategies and anti-nutrient management.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health but risks nutrient deficiencies in strict plant-based variants.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
6
Moderately sustainable due to potential restrictions on food variety and reliance on specific carbohydrate sources, but allows some flexibility.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel scenarios but limited adaptability to diverse dietary preferences and real-world constraints.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
7
Balances affordability and accessibility but requires mindful meal planning and time for preparation.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety from energy-dense foods and risk glycemic instability.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA omega-3s without sufficient EPA/DHA, limiting cardiovascular and neurocognitive benefits.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse plant sources but may lack optimal fermentable fiber diversity for gut microbiome benefits.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks emphasis on fermented foods and prebiotic variety, potentially limiting microbiome diversity and digestive tolerance.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but may lack sufficient protein, fat, and micronutrients to optimally regulate sex hormones and stress responses.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
5
Prioritizes high-carb plant-based intake but lacks balanced fat and protein adaptation for diverse needs.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
7
Offers moderate variety and flavor potential with whole carbohydrates but may lack complexity in meal satisfaction compared to more flexible diets.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
Body Composition ⓘ
7
Promotes balanced carbohydrate intake with sufficient protein to support lean mass while enabling fat loss through moderate caloric control.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks robust evidence for consistent energy management.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with energy balance and muscle retention during caloric restriction.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
7
Provides adequate energy and carbs for endurance but may lack sufficient protein and fat balance for optimal recovery and performance.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
6
May support modest weight loss through calorie reduction but lacks robust evidence for sustained fat loss compared to other structured diets.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence 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.