Total Rating
6.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Generally improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
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 moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
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 macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.