Total Rating
4.2
out of 10
3.4
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through plant-based nutrients but may lack specificity in addressing individual metabolic variations.
3
Likely impairs blood sugar stability, elevates triglycerides, and promotes chronic inflammation due to alcohol-centric focus.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking chronic deficiencies.
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity and poor bioavailability.
3
Relies heavily on calorie-dense, nutrient-poor foods with limited phytonutrient diversity and poor bioavailability.
Overall Health ⓘ
5
Limited by potential nutrient deficiencies and lack of robust long-term population-level evidence.
3
Likely insufficient in essential nutrients and associated with chronic disease risks due to potential alcohol or restrictive components.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
4
Requires significant dietary restrictions and may lack flexibility, leading to challenges in long-term adherence and practicality.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience while lacking real-world adherence evidence.
5
Limited flexibility and potential social conflicts due to alcohol focus may hinder real-world adherence.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically complex food items with minimal real-world feasibility.
3
Relies on alcohol, which is costly, inaccessible in some regions, and disruptive to daily life.
Appetite Control ⓘ
5
Limited protein and fat content may increase hunger risks despite high fiber, but lacks robust evidence for sustained appetite control.
4
Relies on alcohol for satiety, which may suppress short-term hunger but risks long-term cravings and poor nutrient balance.
Fat Quality ⓘ
4
Relies heavily on processed meats and saturated fats, lacking balanced omega-3s and high-quality unsaturated fats.
5
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential for harmful fat intake from alcohol and processed foods.
Fiber Intake ⓘ
3
Severely limited fiber quantity and diversity, prioritizing animal products over plant-based sources.
2
Severely lacking in diverse, nutrient-dense fiber sources and associated health benefits.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
3
Likely low in fiber and includes alcohol, which disrupts gut microbiome and causes digestive distress.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may impair hormonal balance.
4
Limited micronutrient adequacy and potential insulin/glucose instability may hinder hormonal balance.
Macro Balance ⓘ
4
Lacks adaptability and evidence-based macronutrient distribution.
5
Provides basic macronutrient structure but lacks adaptability and evidence-based optimization for diverse health and performance goals.
Protein Quality ⓘ
7
Provides adequate protein but may lack optimal amino acid balance and digestibility in some formulations.
3
Relies on poor-quality, incomplete protein sources with insufficient amino acid balance and digestibility.
Taste ⓘ
4
Limited variety and potential for blandness may hinder long-term adherence.
3
Lacks variety and flavorful food options, leading to limited enjoyment and potential adherence challenges.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
5
Limited protein adequacy and potential muscle loss risk without strict adherence to caloric and nutrient balance.
Energy Balance ⓘ
4
Limited structure and potential for hidden calories reduce reliable calorie control and predictability.
4
Lacks structured calorie control and may involve hidden calories from liquids or processed foods, limiting reliable energy management.
Lean Mass ⓘ
4
Limited protein quality and energy availability may hinder muscle retention during caloric restriction.
3
Likely insufficient protein and alcohol-related catabolism impair muscle retention.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies hinder athletic performance and recovery.
3
Chronic alcohol consumption impairs energy availability, nutrient absorption, and recovery, undermining athletic performance and adaptation.
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.
3
Relies on short-term water and glycogen loss rather than sustainable fat reduction.
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.