Total Rating
6.1
out of 10
3.1
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers like blood sugar and inflammation but lacks robust long-term evidence for comprehensive cardiometabolic benefits.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
5
Provides some essential micronutrients but risks deficiencies in B12, D, and iron without supplementation.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
7
Prioritizes whole plant foods with good phytonutrient diversity but includes animal products that may slightly dilute overall nutrient density per calorie.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
7
Offers short-term metabolic and inflammatory benefits but lacks long-term sustainability and may require supplementation for nutrient adequacy.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
5
Limited long-term sustainability due to strict short-term structure and potential for restrictive plant-based elements.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but imposes significant social and logistical constraints that challenge long-term adherence in varied real-world settings.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
6
Requires significant meal planning and preparation effort but remains accessible and affordable with common ingredients.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings during restrictive phases and lacks robust evidence on long-term appetite suppression.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and whole-food saturated fat context.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and fermented foods but may strain gut health during restrictive phases.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but risks hormonal imbalances due to potential iodine deficiency and reliance on plant-based fats.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility in fat quality and macro adaptability for diverse goals.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance and digestibility compared to animal sources.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
6
Offers moderate flavor variety with plant-based staples but may lack complexity and adaptability for long-term enjoyment.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk during fat loss phases.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
6
Provides moderate satiety through high-fiber plant foods but lacks structured calorie control mechanisms.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies without careful planning.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
6
Offers moderate short-term weight loss potential but lacks long-term sustainability and robust evidence for sustained fat loss.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor 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.