Total Rating
4.2
out of 10
6.8
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 profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking chronic deficiencies.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity and poor bioavailability.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
Limited by potential nutrient deficiencies and lack of robust long-term population-level evidence.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
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 initial strictness that may challenge long-term adherence.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically complex food items with minimal real-world feasibility.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
5
Limited protein and fat content may increase hunger risks despite high fiber, but lacks robust evidence for sustained appetite control.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
4
Relies heavily on processed meats and saturated fats, lacking balanced omega-3s and high-quality unsaturated fats.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
3
Severely limited fiber quantity and diversity, prioritizing animal products over plant-based sources.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthetic nutrients like zinc and vitamin D may impair hormonal balance.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
4
Lacks adaptability and evidence-based macronutrient distribution.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
7
Provides adequate protein but may lack optimal amino acid balance and digestibility in some formulations.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
4
Limited variety and potential for blandness may hinder long-term adherence.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
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 through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
4
Limited structure and potential for hidden calories reduce reliable calorie control and predictability.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
4
Limited protein quality and energy availability may hinder muscle retention during caloric restriction.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies hinder athletic performance and recovery.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
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
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges 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.