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.
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
Overall Health ⓘ
7
Provides adequate nutrients with supplementation but carries risks of deficiencies in B12, iron, and omega-3s without careful planning.
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
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 and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
Protein Quality ⓘ
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
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
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
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 fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
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 with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
Athletic Support ⓘ
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
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
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.