Total Rating
5.1
out of 10
7.1
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.
7
Supports metabolic health through plant-based elements and omega-3s but lacks robust evidence on specific biomarkers compared to other diets.
Micronutrients ⓘ
5
Provides adequate animal-based micronutrients but lacks sufficient vitamin C and may inadequately supply vitamin D and iodine without supplementation.
7
Provides adequate micronutrients but may lack sufficient bioavailable iron and vitamin B12 in traditional plant-based versions.
Nutrient Density ⓘ
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
7
Provides a moderate range of plant-based nutrients per calorie but lacks diversity in phytonutrients and relies on calorie-dense staples.
Overall Health ⓘ
6
Provides adequate nutrients from animal sources but carries risks of high saturated fat and limited plant-based diversity.
7
Supports metabolic health and longevity but may require supplementation for certain nutrients in strict plant-based versions.
Sustainability ⓘ
3
Relies on inaccessible, culturally specific foods and lacks flexibility for modern lifestyles.
7
Balances plant-based principles with moderate flexibility and accessibility, but lacks robust long-term adherence evidence.
Lifestyle Fit ⓘ
4
Limited flexibility and accessibility hinder integration with modern lifestyles and travel demands.
7
Offers moderate flexibility for social and travel scenarios but requires some planning and may lack robust real-world adherence evidence.
Practicality ⓘ
2
Requires inaccessible, expensive, and logistically complex food sources with minimal real-world feasibility.
7
It offers affordable, accessible staples but requires moderate planning and may face challenges in strict plant-based adherence.
Appetite Control ⓘ
6
High protein and fat content provide satiety but lack fiber and may risk overeating due to energy density.
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression.
Fat Quality ⓘ
9
Provides high-quality omega-3s from marine sources and minimal trans fats, with balanced saturated fats from whole foods.
8
Provides balanced healthy fats from whole foods and moderate omega-3s from seafood, while avoiding harmful fats.
Fiber Intake ⓘ
1
Extremely low in fiber, relying on minimal plant sources and animal products with negligible diverse fiber types.
9
Provides abundant diverse fiber from whole plant foods, supporting gut health and metabolic stability.
Gut Health ⓘ
3
Severely limited dietary fiber and plant-based diversity impairs microbiome diversity and digestive health.
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
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.
7
Supports balanced hormone regulation through nutrient density and moderate caloric intake but may lack sufficient fat and protein in strict plant-based variants.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but severely restricts carbohydrates without clear evidence-based justification for most modern populations.
7
Provides balanced macronutrients with adequate protein and healthy fats but limited 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.
7
Provides adequate high-quality plant and animal proteins with balanced amino acids but may lack optimal leucine density compared to animal-based diets.
Taste ⓘ
5
Offers rich, savory flavors from fatty meats and fish but lacks variety and plant-based diversity, limiting long-term enjoyment.
7
Offers flavorful traditional dishes with variety but may lack modern adaptability for some palates.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks structured fat loss mechanisms and may compromise metabolic flexibility without caloric control.
7
Balances fat loss with moderate lean mass preservation through plant-based protein and calorie restriction, but lacks robust RCT evidence for optimal body composition outcomes.
Energy Balance ⓘ
4
Limited calorie control and predictability due to reliance on natural food availability, but supports satiety through high protein and fat content.
7
Offers moderate satiety from fiber and plant-based foods but lacks structured calorie tracking or flexibility for precise energy balance adjustments.
Lean Mass ⓘ
5
Provides adequate protein but may hinder resistance training performance due to low carbohydrate intake.
5
Limited protein quality and potential energy deficits may hinder lean mass retention during calorie restriction.
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
Provides adequate micronutrients and hydration but may lack sufficient carbohydrates and protein for high-intensity training without supplementation.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
6
Provides moderate calorie deficit through satiety and low energy density but lacks robust long-term weight loss evidence compared to other structured diets.
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.