Total Rating
4.2
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through plant-based nutrients but may lack specificity in addressing individual metabolic variations.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking chronic deficiencies.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity and poor bioavailability.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Limited by potential nutrient deficiencies and lack of robust long-term population-level evidence.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience while lacking real-world adherence evidence.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically complex food items with minimal real-world feasibility.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and fat content may increase hunger risks despite high fiber, but lacks robust evidence for sustained appetite control.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
4
Relies heavily on processed meats and saturated fats, lacking balanced omega-3s and high-quality unsaturated fats.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Severely limited fiber quantity and diversity, prioritizing animal products over plant-based sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may impair hormonal balance.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
4
Lacks adaptability and evidence-based macronutrient distribution.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
7
Provides adequate protein but may lack optimal amino acid balance and digestibility in some formulations.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited variety and potential for blandness may hinder long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk in strict plant-based frameworks.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
4
Limited structure and potential for hidden calories reduce reliable calorie control and predictability.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Limited protein quality and energy availability may hinder muscle retention during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies hinder athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.