Total Rating
6.4
out of 10
6.9
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for metabolic markers but lacks robust, long-term evidence compared to other well-researched diets.
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
Micronutrients ⓘ
6
Provides adequate coverage for most micronutrients but risks deficiencies in B12, iodine, and vitamin D without explicit supplementation or fortified foods.
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but may lack optimal bioavailability and processing efficiency for certain micronutrients.
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
6
Provides adequate nutrition with supplementation but carries risks of deficiency and lacks robust long-term population evidence.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but requires significant lifestyle adjustments and may lack long-term adherence evidence.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but limited adaptability due to restrictive guidelines and preparation demands.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
6
Requires moderate cost and accessibility but offers flexibility in meal planning and preparation.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
7
Balances protein and fiber for moderate satiety but may struggle with glycemic stability and cravings due to higher carbohydrate content.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
7
Provides moderate healthy fats but relies on plant-based ALA for omega-3s, limiting long-chain EPA/DHA benefits.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
5
Provides moderate fiber from vegetables and fruits but falls short of recommended quantities and lacks diverse fiber sources.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
7
Supports diverse fiber intake and fermented foods but includes animal products potentially limiting microbiome diversity.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
6
Provides adequate fiber and micronutrients but may lack sufficient fat and specific hormones-supporting nutrients like vitamin D and iodine.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and energy stability.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
7
Provides balanced animal and plant proteins with adequate amino acids but may lack optimal digestibility and distribution in typical adherence.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
7
Offers moderate variety and natural flavors but may lack seasoning and culinary creativity for long-term enjoyment.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein adequacy and insufficient evidence for sustained fat-muscle ratio improvements.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
6
Offers moderate satiety through plant-based foods but lacks structured calorie control and flexibility for surplus intake.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
6
Provides moderate protein adequacy but may struggle with optimal muscle protein synthesis and energy balance during caloric restriction.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
6
Provides adequate macronutrients but may lack specific timing strategies and has potential micronutrient gaps for high-intensity athletes.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but limited long-term evidence for sustained fat loss and adherence.
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.