Total Rating
5.7
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but has limited evidence for long-term lipid and inflammatory benefits.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins and minerals without fortified foods.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
6
Provides moderate nutrient density through animal products but lacks phytonutrient diversity and fiber from limited plant inclusion.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits in metabolic markers.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
6
Moderate sustainability due to restrictive food choices and potential social challenges, but allows flexibility with non-grain carbs.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict wheat elimination and carb restrictions.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
5
Requires significant cost and effort to avoid wheat while maintaining variety and affordability.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fat but lacks sufficient fiber and may risk overeating due to restrictive nature.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over omega-3, risking inflammation and poor cardiovascular balance.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity from non-grain sources fall below recommended thresholds.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of fermented/prebiotic foods hinder microbiome support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Offers moderate support for insulin regulation and satiety but lacks robust evidence for comprehensive hormonal balance.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
5
Severe carb restriction lacks clear evidence-based justification and limits adaptability for diverse goals.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack diversity in protein sources and potential for inadequate distribution in typical intake patterns.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers flavorful proteins and fats but limits grain-based dishes, requiring creativity to maintain variety and satisfaction.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
6
Promotes fat loss with moderate protein intake but risks lean mass loss due to restrictive carbohydrate elimination and limited evidence for sustained muscle preservation.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
6
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking mechanisms, risking inconsistent intake control.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss due to potential calorie deficits and limited evidence on lean mass preservation.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and recovery, though adequate protein and fats support some aspects of athletic function.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but lacks robust long-term evidence and may struggle with sustainability and adherence.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.