Total Rating
7.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Provides moderate metabolic benefits with balanced macronutrients but may have variable lipid impacts due to dairy inclusion.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides most essential micronutrients but risks vitamin D deficiency without fortified foods or sunlight exposure.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides moderate nutrient density with animal products enhancing some nutrients but limited phytonutrient diversity compared to stricter plant-based diets.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers balanced nutrient intake and reduced chronic disease risk but requires careful planning to avoid deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Offers balanced 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 ⓘ
8
Offers moderate flexibility in social and travel scenarios but requires moderate planning and may lack the spontaneity of omnivorous diets.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
8
Offers balanced affordability and accessibility while requiring moderate meal planning effort.
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 evidence on long-term appetite suppression compared to other diets.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Provides moderate unsaturated fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole plant foods and dairy, supporting gut health and metabolic stability.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and digestive function but lacks optimal fiber variety and prebiotic richness compared to stricter plant-based diets.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Provides adequate protein and fat for hormone synthesis but may lack specific micronutrients like iodine and phytoestrogen balance.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and adaptable ratios but may lack optimal fat quality and flexibility for specific goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality protein sources but may struggle with consistent leucine adequacy and meal distribution in real-world scenarios.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
8
Offers diverse, flavorful options with adaptability to cultural cuisines, enhancing long-term adherence through satisfying meal variety.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Provides adequate protein and supports muscle retention when balanced, but may risk lean mass loss under caloric restriction or poor planning.
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
Provides moderate flexibility for calorie adjustment but lacks inherent structure for consistent energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss during calorie deficits without strict adherence to high-protein intake.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
8
Provides adequate macronutrients and micronutrients for sustained energy and recovery when well-planned.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but requires careful planning to avoid nutrient deficiencies and ensure sustainable fat loss.
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.