Total Rating
6.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.