Total Rating
5.2
out of 10
7.3
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits across diverse populations.
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation or fortification.
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
Nutrient Density ⓘ
6
Provides moderate nutrient-rich foods but may lack optimal phytonutrient diversity and bioavailability strategies.
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
Overall Health ⓘ
6
Offers potential benefits for chronic disease risk but may require supplementation to avoid nutrient deficiencies over time.
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence.
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
Lifestyle Fit ⓘ
5
Moderate social and practical flexibility but limited adaptability for diverse lifestyles and real-world constraints.
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
Practicality ⓘ
5
Requires moderate cost, accessible ingredients, and flexible meal planning but may demand significant time and effort for strict adherence.
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
Appetite Control ⓘ
6
Provides moderate satiety through fiber but risks hunger if protein is insufficient.
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance.
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
Hormonal Support ⓘ
5
Limited support for sex hormones and micronutrient balance, with risks of deficiency impacting hormonal regulation.
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks flexibility and evidence for optimal fat balance.
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term adherence.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
Body Composition ⓘ
5
May support body composition if protein and energy needs are met, but lacks strong evidence for fat loss while preserving lean mass.
7
Supports moderate fat loss and lean mass preservation with adequate protein from dairy, but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
Lean Mass ⓘ
5
May support lean mass retention with adequate protein but faces challenges in energy density and amino acid completeness.
6
Provides adequate protein and energy for lean mass preservation if well-planned, but risks muscle loss without strict adherence to protein and caloric needs.
Athletic Support ⓘ
6
Provides adequate macronutrients but may struggle with consistent micronutrient density and energy availability for high-intensity training.
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
7
Provides moderate calorie deficit and satiety through fiber and dairy, but lacks strong evidence for sustained fat loss compared to other 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.