Total Rating
7.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
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 requires careful planning to avoid deficiencies in vitamin D and iron.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Supports moderate fat loss and lean mass preservation with adequate protein from dairy, but risks muscle loss if protein 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 ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
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.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Provides moderate calorie deficit and satiety through fiber and dairy, but lacks strong evidence for sustained fat loss compared to other diets.
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.