Total Rating
3.4
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Provides short-term metabolic benefits but risks long-term metabolic stress and unsustainable outcomes.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
3
Severely restricts micronutrient diversity and risks chronic deficiencies without fortification or supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich processed foods with limited phytonutrient diversity and poor bioavailability.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
4
Risks of nutrient deficiencies and long-term sustainability issues outweigh short-term metabolic benefits.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
2
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence due to psychological and practical challenges.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence highly challenging.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
3
Requires specialized, expensive foods and strict meal planning that disrupts daily life and is hard to sustain long-term.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
5
Temporarily suppresses hunger but risks rebound overeating and poor long-term sustainability.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
3
Severely restricts essential fats and lacks balanced omega-3 sources, risking cardiovascular and hormonal imbalances.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
2
Severely restricts fiber quantity and diversity, risking digestive and metabolic dysfunction.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbiome-supporting foods, risking gut dysbiosis and digestive distress.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
3
Severely disrupts insulin, cortisol, and sex hormone regulation while increasing metabolic and appetite dysregulation risks.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, risking metabolic slowdown and nutrient deficiencies while relying on fat for caloric density.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
3
Severely limits protein sufficiency and amino acid completeness, risking muscle loss and inadequate recovery.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
3
Severely restricts flavor diversity and leads to monotonous, unappealing meals that hinder long-term adherence.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Promotes rapid fat loss but risks significant lean mass loss and compromises resistance training performance.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
5
Provides short-term calorie deficit control but lacks long-term sustainability and flexibility for varied energy goals.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
3
Severely restricts energy intake, leading to significant muscle catabolism and poor lean mass preservation during caloric deficit.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
2
Severe calorie restriction compromises energy availability, nutrient adequacy, and recovery, impairing athletic performance and sustainability.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
4
Promotes rapid initial weight loss but lacks sustainability, risks metabolic slowdown, and high regain likelihood.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.