Total Rating
6.4
out of 10
6.3
out of 10
Metabolic Health ⓘ
7
Balances anti-inflammatory and nutrient-dense foods but lacks robust long-term metabolic outcome data compared to other diets.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
6
Provides some essential micronutrients but has gaps in B12, D, and iodine unless supplemented, and relies on animal products for adequate bioavailability.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods and bioavailable animal products, enhancing nutrient efficiency per calorie.
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability due to restrictive elimination of key food groups and reliance on supplementation.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
6
Balances specific food requirements with moderate flexibility but may strain adherence due to cost, preparation time, and limited cultural adaptability.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and specific food access, limiting adaptability to varied social and travel contexts.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
6
Requires specific, often expensive ingredients and meticulous planning, limiting accessibility and affordability for many.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks robust evidence on sustained appetite suppression compared to other diets.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish but may imbalance omega-6 intake and rely on moderate saturated fats from animal sources.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole plant foods, supporting gut and metabolic health.
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented/prebiotic foods but lacks broad plant variety and robust microbiome evidence.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but lacks robust evidence for direct hormonal regulation.
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and evidence for broad macro balance.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate animal-based protein but relies on incomplete plant sources that may limit amino acid balance and digestibility.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety through plant-based and animal-based components but risks blandness if not creatively prepared.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
Body Composition ⓘ
6
Provides moderate protein but risks lean mass loss due to restrictive nature and limited evidence on fat-muscle ratio improvement.
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
5
Provides moderate satiety through nutrient-dense foods but lacks structured calorie control and flexibility for intentional energy management.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
5
Provides moderate protein but may struggle with sufficient amino acid profile and energy availability for optimal lean mass preservation during caloric restriction.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but lacks optimized timing strategies and may require supplementation to meet high training demands.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
Weight Loss ⓘ
5
May lead to modest weight loss due to calorie restriction but lacks robust evidence for sustained fat loss or long-term adherence.
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.