Total Rating
7.3
out of 10
7.3
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
7
Provides moderate metabolic benefits with balanced macronutrients but may have variable lipid impacts due to dairy inclusion.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
7
Provides most essential micronutrients but risks vitamin D deficiency without fortified foods or sunlight exposure.
Nutrient Density ⓘ
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
7
Provides moderate nutrient density with animal products enhancing some nutrients but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
7
Offers balanced nutrient intake and reduced chronic disease risk but requires careful planning to avoid deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
8
Offers balanced flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
Lifestyle Fit ⓘ
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
8
Offers moderate flexibility in social and travel scenarios but requires moderate planning and may lack the spontaneity of omnivorous diets.
Practicality ⓘ
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
8
Offers balanced affordability and accessibility while requiring moderate meal planning effort.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression compared to other diets.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
7
Provides moderate unsaturated fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
9
Provides diverse, high-quality fiber from whole plant foods and dairy, supporting gut health and metabolic stability.
Gut Health ⓘ
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
7
Supports moderate gut microbiome diversity and digestive function but lacks optimal fiber variety and prebiotic richness compared to stricter plant-based diets.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
7
Provides adequate protein and fat for hormone synthesis but may lack specific micronutrients like iodine and phytoestrogen balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
7
Provides balanced macronutrients with adequate protein and adaptable ratios but may lack optimal fat quality and flexibility for specific goals.
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 sources but may struggle with consistent leucine adequacy and meal distribution in real-world scenarios.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
8
Offers diverse, flavorful options with adaptability to cultural cuisines, enhancing long-term adherence through satisfying meal variety.
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
Provides adequate protein and supports muscle retention when balanced, but may risk lean mass loss under caloric restriction or poor planning.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
7
Provides moderate flexibility for calorie adjustment but lacks inherent structure for consistent energy management.
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 risks muscle loss during calorie deficits without strict adherence to high-protein intake.
Athletic Support ⓘ
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
8
Provides adequate macronutrients and micronutrients for sustained energy and recovery when well-planned.
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
Provides moderate calorie deficit potential but requires careful planning to avoid nutrient deficiencies and ensure sustainable fat loss.
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.