Total Rating
6.4
out of 10
3.1
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for metabolic markers but lacks robust, long-term evidence compared to other well-researched diets.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
6
Provides adequate coverage for most micronutrients but risks deficiencies in B12, iodine, and vitamin D without explicit supplementation or fortified foods.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but may lack optimal bioavailability and processing efficiency for certain micronutrients.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
6
Provides adequate nutrition with supplementation but carries risks of deficiency and lacks robust long-term population evidence.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but requires significant lifestyle adjustments and may lack long-term adherence evidence.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but limited adaptability due to restrictive guidelines and preparation demands.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
6
Requires moderate cost and accessibility but offers flexibility in meal planning and preparation.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
7
Balances protein and fiber for moderate satiety but may struggle with glycemic stability and cravings due to higher carbohydrate content.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
7
Provides moderate healthy fats but relies on plant-based ALA for omega-3s, limiting long-chain EPA/DHA benefits.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
5
Provides moderate fiber from vegetables and fruits but falls short of recommended quantities and lacks diverse fiber sources.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
7
Supports diverse fiber intake and fermented foods but includes animal products potentially limiting microbiome diversity.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides adequate fiber and micronutrients but may lack sufficient fat and specific hormones-supporting nutrients like vitamin D and iodine.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and energy stability.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
7
Provides balanced animal and plant proteins with adequate amino acids but may lack optimal digestibility and distribution in typical adherence.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
7
Offers moderate variety and natural flavors but may lack seasoning and culinary creativity for long-term enjoyment.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Limited protein adequacy and insufficient evidence for sustained fat-muscle ratio improvements.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
6
Offers moderate satiety through plant-based foods but lacks structured calorie control and flexibility for surplus intake.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
6
Provides moderate protein adequacy but may struggle with optimal muscle protein synthesis and energy balance during caloric restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
6
Provides adequate macronutrients but may lack specific timing strategies and has potential micronutrient gaps for high-intensity athletes.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but limited long-term evidence for sustained fat loss and adherence.
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.