Total Rating
4.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through plant-based nutrients but may lack specificity in addressing individual metabolic variations.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking chronic deficiencies.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity and poor bioavailability.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited by potential nutrient deficiencies and lack of robust long-term population-level evidence.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience while lacking real-world adherence evidence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically complex food items with minimal real-world feasibility.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Limited protein and fat content may increase hunger risks despite high fiber, but lacks robust evidence for sustained appetite control.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
4
Relies heavily on processed meats and saturated fats, lacking balanced omega-3s and high-quality unsaturated fats.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely limited fiber quantity and diversity, prioritizing animal products over plant-based sources.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may impair hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Lacks adaptability and evidence-based macronutrient distribution.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate protein but may lack optimal amino acid balance and digestibility in some formulations.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
4
Limited variety and potential for blandness may hinder long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure and potential for hidden calories reduce reliable calorie control and predictability.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein quality and energy availability may hinder muscle retention during caloric restriction.
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 ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies hinder athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
May create a calorie deficit through high volume/low energy density but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.