Total Rating
5.1
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Provides moderate benefits for inflammation and lipid profiles but lacks robust evidence on long-term metabolic stability and may pose risks with high saturated fat intake.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
5
Provides adequate animal-based micronutrients but lacks sufficient vitamin C and may inadequately supply vitamin D and iodine without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Provides adequate nutrients from animal sources but carries risks of high saturated fat and limited plant-based diversity.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
3
Relies on inaccessible, culturally specific foods and lacks flexibility for modern lifestyles.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
4
Limited flexibility and accessibility hinder integration with modern lifestyles and travel demands.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
2
Requires inaccessible, expensive, and logistically complex food sources with minimal real-world feasibility.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
6
High protein and fat content provide satiety but lack fiber and may risk overeating due to energy density.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
9
Provides high-quality omega-3s from marine sources and minimal trans fats, with balanced saturated fats from whole foods.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
1
Extremely low in fiber, relying on minimal plant sources and animal products with negligible diverse fiber types.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
3
Severely limited dietary fiber and plant-based diversity impairs microbiome diversity and digestive health.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Provides adequate fat and protein for hormone synthesis but may disrupt insulin sensitivity and cortisol balance due to high saturated fat and potential micronutrient deficiencies.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but severely restricts carbohydrates without clear evidence-based justification for most modern populations.
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 optimal distribution and modern satiety balance.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
5
Offers rich, savory flavors from fatty meats and fish but lacks variety and plant-based diversity, limiting long-term enjoyment.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks structured fat loss mechanisms and may compromise metabolic flexibility without caloric control.
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 ⓘ
4
Limited calorie control and predictability due to reliance on natural food availability, but supports satiety through high protein and fat content.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
5
Provides adequate protein but may hinder resistance training performance due to low carbohydrate intake.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
5
Provides adequate protein and fat but lacks sufficient carbohydrates for sustained energy and glycogen replenishment in high-intensity or endurance training.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.