Total Rating
7.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Traditionally supports metabolic health with balanced nutrients but may lack diversity in modern adaptations.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but faces challenges with bioavailability of iron and calcium due to dietary compounds.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant and seafood sources but relies on calorie-dense staples like rice.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
8
Balances nutrient density, reduces chronic disease risk, and supports metabolic health with minimal long-term deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Balances practicality, cultural adaptability, and long-term adherence potential with moderate flexibility and accessibility.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Balances flexibility with cultural traditions but may lack adaptability for modern travel and varied dietary preferences.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires some effort in meal preparation and may lack simplicity in planning for non-Japanese contexts.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
8
Balances protein, fiber, and low-energy-dense foods to support satiety and stable hunger regulation.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
Prioritizes omega-3-rich fish and whole-food fats but may lack modern optimization of omega-3 to omega-6 balance.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from diverse plant sources but falls short of optimal levels for gut and metabolic benefits.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
9
Strongly supports gut microbiome diversity and digestive health through fiber, fermented foods, and nutrient-rich plant-based components.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but may lack sufficient fat for optimal sex hormone support.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein, moderate carbs, and healthy fats, but lacks flexibility for individual goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate protein with balanced amino acids and digestible sources but may lack optimal leucine levels compared to animal-based diets.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
8
Offers diverse, flavorful ingredients and adaptable culinary traditions that support long-term adherence through satisfying meal experiences.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Supports moderate fat loss with adequate protein but risks lean mass loss if caloric intake is insufficient.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides natural satiety from fiber and protein but lacks structured calorie control mechanisms for consistent energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides moderate protein quality but may struggle with energy availability and muscle retention during calorie restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but may lack sufficient carbohydrates for high-intensity training.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes gradual fat loss through balanced nutrition and sustainable eating patterns.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.