Total Rating
7.3
out of 10
6.6
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may vary based on dairy quality and overall dietary balance.
7
Generally improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but requires careful planning to avoid deficiencies in vitamin D and iron.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
7
Provides moderate nutrient density with balanced plant and dairy sources but lacks optimal phytonutrient diversity and bioavailability efficiency.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
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 planning to avoid nutrient deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
9
Offers broad social adaptability and minimal disruption to daily routines while maintaining dietary flexibility.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
8
Offers accessible, affordable staples with minimal preparation effort, though some may find dairy inclusion limiting compared to stricter plant-based diets.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent satiety regulation without careful planning.
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
8
Offers diverse plant-based fiber and dairy, supporting microbiome diversity and digestive function.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may risk deficiencies in vitamin B12 or iodine if not fortified.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with optimal fat balance and nutrient density without careful planning.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
Protein Quality ⓘ
7
Provides adequate complete protein from dairy but may require careful planning to balance amino acids and meet sufficiency.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
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
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks inherent structure to ensure consistent energy intake control.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
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
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
6
Provides adequate protein and calories but risks micronutrient deficiencies if not carefully planned.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance 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.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term 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.