Total Rating
6.4
out of 10
6.6
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks robust evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
7
Generally improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
7
Provides most essential micronutrients through animal products but risks vitamin D deficiency without supplementation.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
7
Provides adequate protein and fat but lacks fiber, phytonutrients, and some micronutrients from restricted plant foods.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease risk reduction but may require supplementation for certain nutrients and lacks robust long-term population-level evidence.
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
5
Requires strict adherence to plant-based foods with limited flexibility, potentially leading to social and psychological challenges over time.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may limit dietary variety compared to more adaptable diets.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
7
Offers accessible, affordable whole foods with moderate meal planning and preparation effort but may require adjustments for strict adherence.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Provides adequate protein and low glycemic load but may lack sufficient fiber and long-term sustainability.
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks emphasis on EPA/DHA and may include excessive saturated fats from animal sources.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
5
Limited fiber diversity and reliance on processed grains may hinder microbiome diversity and digestive health.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
6
Provides moderate protein and healthy fats supporting some hormones but lacks robust evidence for comprehensive hormonal balance.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat variety and flexibility for diverse goals.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and distribution in practical scenarios.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety with whole grains and fruits but may lack richness due to low-fat emphasis.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
Body Composition ⓘ
6
Moderate support for fat loss with potential risks to lean mass preservation due to variable protein adequacy.
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety through protein and whole foods but lacks structured calorie tracking and flexibility for precise energy balance management.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
7
Provides adequate protein but may struggle with energy balance during fat loss, risking muscle catabolism.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some protein but risks deficiencies in key micronutrients and lacks specific timing strategies for optimal athletic performance.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient deficiencies.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.