Total Rating
6.6
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Reliable coverage of most micronutrients but significant risks of deficiencies in B12, D, iodine, and iron without supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Offers high nutrient density through diverse whole plants but may lack optimal bioavailability for certain nutrients without strategic food pairings.
7
Provides high nutrient density from animal sources but lacks plant-based 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 potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Offers moderate sustainability due to potential challenges in long-term adherence, flexibility, and psychological tolerance for strict plant-based diets.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and time demands.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
6
Requires careful planning and access to affordable whole foods, but can be sustained with effort and resourcefulness.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have unfavorable omega-6 balance.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
9
Provides abundant, diverse, and nutrient-dense fiber sources that strongly support gut health and metabolic function.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber and plant-based nutrients.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Supports insulin and satiety but may risk deficiencies in iodine, B12, and fat-soluble vitamins if not meticulously planned.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may struggle with adaptability and fat quality in strict versions.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Can support fat loss with adequate protein but risks muscle loss if protein intake is insufficient.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Provides structured satiety through fiber and volume but requires careful planning for calorie flexibility and surplus management.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Supports lean mass retention with adequate protein but requires careful planning to meet higher protein needs and avoid energy deficits.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate nutrients for most athletes with proper planning but risks deficiencies and underfueling if not meticulously structured.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
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.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.