Total Rating
6.8
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
Moderately supports metabolic health through weight management but lacks robust evidence on specific biomarkers compared to other diets.
7
Moderately supports metabolic health through whole foods but lacks robust evidence on specific biomarkers.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage for most adults but lacks emphasis on bioavailability and may require careful planning to avoid gaps like vitamin B12 or iodine.
4
Lacks reliable coverage of critical micronutrients like B12, iodine, and vitamin D without supplementation or fortification.
Nutrient Density ⓘ
7
Prioritizes nutrient-rich, low-calorie foods but lacks broad phytonutrient diversity compared to stricter plant-based approaches.
7
Provides moderate nutrient density with a focus on whole plant foods but lacks optimal phytonutrient diversity and may include processed items.
Overall Health ⓘ
7
Promotes balanced nutrient intake and supports metabolic health through volume-based eating, but lacks robust long-term population studies on chronic disease prevention.
6
Provides adequate nutrients with careful planning but risks deficiencies without supplementation and may lack long-term sustainability.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and portion control for long-term adherence.
7
Offers moderate sustainability through flexibility and practicality but may struggle with long-term adherence due to potential restrictions and social challenges.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires moderate planning and portion control awareness.
5
Limited flexibility in social and travel scenarios due to strict plant-based restrictions.
Practicality ⓘ
7
Offers balanced food choices that are generally affordable and accessible, but requires moderate planning and portion control effort.
6
Requires moderate cost and effort for meal prep but remains accessible with common ingredients.
Appetite Control ⓘ
7
Balances volume-based satiety with moderate protein and fiber but may lack optimal macronutrient stability for sustained hunger suppression.
6
Provides moderate satiety through fiber and protein but may struggle with long-term cravings due to restrictive nature.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats and includes omega-3s from fish but may underprioritize omega-3 to omega-6 balance and saturated fat context.
7
Provides moderate healthy fats from whole foods but may lack sufficient omega-3s and risk imbalanced omega-6 intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and variety from whole foods but lacks emphasis on gut microbiome diversity and long-term metabolic benefits.
7
Provides adequate fiber from diverse whole foods but may lack sufficient variety or quantity for optimal gut and metabolic benefits.
Gut Health ⓘ
6
Provides moderate fiber and whole foods but lacks emphasis on fermented/prebiotic diversity and evidence for microbiome outcomes.
6
Moderate support for gut microbiome diversity with some fiber and fermented foods, but limited plant-based variety and potential nutrient gaps.
Hormonal Support ⓘ
7
Balances macronutrients and includes diverse micronutrients but lacks specific hormonal outcome evidence.
7
Supports balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate satiety through volume but lacks structured macro optimization for diverse goals.
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal macro ratios across diverse needs.
Protein Quality ⓘ
7
Provides adequate protein from diverse sources but may fall short in meeting higher protein needs for muscle preservation during weight loss.
7
Provides adequate protein from varied sources but may lack optimal amino acid balance without careful planning.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require effort to avoid blandness.
7
Offers moderate flavor variety and adaptability but may lack complexity in some formulations.
Body Composition ⓘ
6
Moderately supports fat loss but may inadequately preserve lean mass due to potential protein insufficiency.
7
Supports moderate fat loss and lean mass retention with adequate protein but lacks robust long-term evidence for optimal body composition outcomes.
Energy Balance ⓘ
7
Provides structured calorie control through food selection and portion guidance but lacks flexibility for surplus goals and relies on self-regulation without strict tracking.
6
Provides moderate structure for calorie control but lacks explicit tracking mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may compromise lean mass preservation during calorie restriction.
6
Provides moderate protein but may struggle with energy availability and amino acid completeness during calorie restriction.
Athletic Support ⓘ
4
Limited caloric density and potential macronutrient imbalances may hinder energy availability and recovery for athletes.
6
Provides adequate macronutrients but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through food volume but lacks strong evidence for sustained fat loss compared to other structured diets.
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
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.