Total Rating
7.3
out of 10
7.2
out of 10
Metabolic Health ⓘ
7
Provides moderate metabolic benefits with balanced macronutrients but may have variable lipid impacts due to dairy inclusion.
7
Balances plant-based benefits with egg-derived nutrients but may elevate LDL in some individuals.
Micronutrients ⓘ
7
Provides most essential micronutrients but risks vitamin D deficiency without fortified foods or sunlight exposure.
7
Provides adequate coverage for most essential micronutrients but has potential gaps in vitamin D and iron absorption without careful planning.
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 through eggs and diverse plant foods but may lack phytonutrient diversity and optimal bioavailability in some nutrients.
Overall Health ⓘ
7
Offers balanced nutrient intake and reduced chronic disease risk but requires careful planning to avoid deficiencies.
7
Provides balanced nutrition with key nutrients but may require supplementation for optimal long-term health.
Sustainability ⓘ
8
Offers balanced flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to dietary restrictions compared to omnivorous diets.
Lifestyle Fit ⓘ
8
Offers moderate flexibility in social and travel scenarios but requires moderate planning and may lack the spontaneity of omnivorous diets.
7
Offers moderate flexibility in social and travel scenarios but requires careful planning for meal variety and long-term adherence.
Practicality ⓘ
8
Offers balanced affordability and accessibility while requiring moderate meal planning effort.
9
It is affordable, widely accessible, and easy to plan and prepare, fitting seamlessly into daily routines without significant logistical or financial barriers.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression compared to other diets.
7
Provides moderate protein and fiber but may struggle with sustained satiety without careful balance of complex carbs and healthy fats.
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 long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole plant foods and dairy, supporting gut health and metabolic stability.
8
Provides adequate fiber quantity and diversity from plant-based sources, 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.
7
Supports moderate gut microbiome diversity and fiber intake but lacks fermented foods and may miss some prebiotic variety.
Hormonal Support ⓘ
7
Provides adequate protein and fat for hormone synthesis but may lack specific micronutrients like iodine and phytoestrogen balance.
7
Provides adequate protein and micronutrients for hormone synthesis but lacks diversity in fat sources and may miss some key micronutrients compared to balanced omnivorous diets.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein and adaptable ratios but may lack optimal fat quality and flexibility for specific goals.
7
Provides adequate protein and balanced fats but may lack flexibility for diverse goals and energy needs.
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 proteins from eggs and dairy with excellent amino acid profiles and digestibility.
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.
6
Provides adequate protein and supports fat loss with moderate muscle preservation but may lack optimal hormonal and metabolic synergy for maximal body composition outcomes.
Energy Balance ⓘ
7
Provides moderate flexibility for calorie adjustment but lacks inherent structure for consistent energy management.
7
Offers moderate control over calorie intake through satiety from eggs and plant-based fiber but lacks inherent structure for consistent energy management.
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 but may struggle with optimal amino acid balance and MPS support compared to omnivorous diets.
Athletic Support ⓘ
8
Provides adequate macronutrients and micronutrients for sustained energy and recovery when well-planned.
7
Provides adequate protein and calories but may require careful planning to meet all macronutrient and micronutrient needs for optimal athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but requires careful planning to avoid nutrient deficiencies and ensure sustainable fat loss.
7
Provides moderate satiety and protein intake 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.