Total Rating
6.6
out of 10
5.7
out of 10
Metabolic Health ⓘ
8
Strongly improves blood sugar, lipid profiles, and inflammation but may lack metabolic flexibility in high-carb scenarios.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Reliable coverage of most micronutrients but significant risks of deficiencies in B12, D, iodine, and iron without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Offers high nutrient density through diverse whole plants but may lack optimal bioavailability for certain nutrients without strategic food pairings.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Offers moderate sustainability due to potential challenges in long-term adherence, flexibility, and psychological tolerance for strict plant-based diets.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and time demands.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires careful planning and access to affordable whole foods, but can be sustained with effort and resourcefulness.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Offers moderate satiety through fiber and volume but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have unfavorable omega-6 balance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
9
Provides abundant, diverse, and nutrient-dense fiber sources that strongly support gut health and metabolic function.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber and plant-based nutrients.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Supports insulin and satiety but may risk deficiencies in iodine, B12, and fat-soluble vitamins if not meticulously planned.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may struggle with adaptability and fat quality in strict versions.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides sufficient protein but with limitations in amino acid completeness and digestibility compared to animal sources.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Can support fat loss with adequate protein but risks muscle loss if protein intake is insufficient.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured satiety through fiber and volume but requires careful planning for calorie flexibility and surplus management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Supports lean mass retention with adequate protein but requires careful planning to meet higher protein needs and avoid energy deficits.
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 ⓘ
6
Provides adequate nutrients for most athletes with proper planning but risks deficiencies and underfueling if not meticulously structured.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Supports sustainable calorie deficit and fat loss with evidence from long-term studies, but strict adherence and nutrient balance are critical for effectiveness.
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.