Total Rating
5.8
out of 10
6.2
out of 10
Metabolic Health ⓘ
5
May provide short-term energy but risks metabolic dysregulation due to processed ingredients.
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
Micronutrients ⓘ
5
Provides some micronutrients through fortified cereals but lacks variety and bioavailability, risking deficiencies in critical nutrients like B12 and iron.
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
Nutrient Density ⓘ
6
Provides moderate nutrient density with whole grains and some plant diversity but relies on calorie-dense staples and limited phytonutrient variety.
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
Overall Health ⓘ
7
Offers benefits for chronic disease prevention but may require supplementation for certain nutrients like B12 and omega-3s.
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may lack long-term adherence support due to potential strictness and marketing-driven focus.
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel contexts but limited adaptability to diverse dietary preferences and routines.
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
Practicality ⓘ
7
Offers affordable, accessible staples with minimal preparation effort but may require adjustments for long-term adherence.
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
Appetite Control ⓘ
5
Provides moderate fiber and some protein but risks high glycemic load and processed food reliance, leading to variable appetite control.
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential for imbalanced omega-6 to omega-3 ratios.
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
Fiber Intake ⓘ
3
Relies heavily on processed, low-diversity fiber sources with insufficient quantity and quality for optimal gut and metabolic health.
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
Gut Health ⓘ
6
Provides moderate fiber but lacks diversity in prebiotic and fermented foods, limiting microbiome support.
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
Hormonal Support ⓘ
5
Moderate support for insulin regulation but limited fat and micronutrient intake may impair sex hormones and stress hormone balance.
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Provides moderate protein and adequate fiber but lacks fat balance and adaptability for diverse goals.
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
Protein Quality ⓘ
5
Provides moderate protein but lacks optimal amino acid balance and digestibility compared to animal sources.
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
Taste ⓘ
5
Offers moderate variety with whole grains but may lack depth in flavor and culinary diversity.
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based formulations.
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent safeguards against overeating or hidden calories.
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder muscle preservation during caloric restriction.
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
Athletic Support ⓘ
5
Provides adequate calories and carbs for energy but may lack sufficient protein and micronutrients for optimal athletic recovery and performance.
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient imbalance.
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured 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.