Total Rating
5.2
out of 10
6.4
out of 10
Metabolic Health ⓘ
5
Limited evidence supports consistent improvements in metabolic markers compared to balanced dietary patterns.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and iodine without fortification or supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole plant foods but lacks phytonutrient diversity and may rely on processed items.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without supplementation.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict food restrictions and limited flexibility, reducing long-term adherence potential.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
4
Struggles with social integration and travel flexibility, limiting real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires moderate affordability and accessibility but may demand significant meal planning and preparation effort compared to flexible diets.
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
Provides moderate fiber but may lack sufficient protein and stable macronutrient balance, risking hunger and cravings.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
6
Relies on ALA without sufficient EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
6
Provides moderate fiber variety but lacks fermented foods and evidence of microbiome diversity improvements.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate hormonal support through fiber and antioxidants but may lack sufficient micronutrient density for optimal hormone regulation.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack flexibility and balance in fat intake for diverse needs.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides adequate but suboptimal protein quality due to reliance on plant sources with incomplete amino acid profiles and lower digestibility.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
5
Limited flavor variety and potential for monotony in strict plant-based 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 lean mass compromise in strict plant-based framework.
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 ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and volume.
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 density 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 ⓘ
5
Provides adequate macronutrients but lacks robust evidence for performance enhancement and may risk deficiencies without careful planning.
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 support moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss and adherence.
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.