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