Total Rating
7.3
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
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.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
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.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
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.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
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.