Total Rating
2.9
out of 10
6.0
out of 10
Metabolic Health ⓘ
3
Limited nutrient density and potential for metabolic stress due to restrictive caloric intake and imbalanced macronutrient profile.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
2
Fruitarian diet lacks essential micronutrients like B12, D, iodine, and zinc without supplementation, leading to chronic deficiencies.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
5
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential nutrients like protein and fat.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
3
Severe nutrient deficiencies and long-term health risks outweigh potential benefits due to lack of protein, fats, and essential micronutrients.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
2
Severely restrictive, nutrient-deficient, and impractical for long-term adherence due to limited food variety, accessibility, and social feasibility.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
3
Severely limits social engagement, travel flexibility, and daily routine integration due to restrictive food choices and logistical challenges.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
2
Requires extreme cost, limited food variety, and impractical meal planning for long-term adherence.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
3
Severely limited protein and fat intake likely increases hunger and cravings while high sugar content destabilizes appetite regulation.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
3
Severely lacks essential long-chain omega-3s and high-quality unsaturated fats, risking cardiovascular and neurological deficiencies.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity and may cause digestive challenges.
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 ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome diversity and digestive balance.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
3
Severely restricts essential fats, proteins, and micronutrients critical for hormone synthesis and regulation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to critical nutrient gaps and metabolic dysfunction.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
1
Severely deficient in essential amino acids, digestible protein, and overall sufficiency for recovery and satiety.
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 ⓘ
3
Limited flavor variety and potential monotony reduce long-term enjoyment and adherence.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
2
Severe protein deficiency and muscle loss risk compromise fat-to-muscle ratio.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
3
Limited calorie control and satiety due to low protein/fat, restricted flexibility, and potential under-eating.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
2
Severely limits protein and essential amino acids, risking significant muscle loss during caloric restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
2
Severely limits caloric and protein intake, risking energy deficits and impaired recovery.
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 ⓘ
3
Limited calorie deficit potential, risks of nutrient deficiencies and muscle loss, and poor long-term sustainability hinder effective fat loss.
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.