Total Rating
7.3
out of 10
6.0
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 blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
7
Provides most essential micronutrients but risks vitamin D deficiency without fortified foods or sunlight exposure.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
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 high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Offers balanced nutrient intake and reduced chronic disease risk but requires careful planning to avoid deficiencies.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
8
Offers balanced flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
8
Offers moderate flexibility in social and travel scenarios but requires moderate planning and may lack the spontaneity of omnivorous diets.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
8
Offers balanced affordability and accessibility while requiring moderate meal planning effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Provides moderate unsaturated fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole plant foods and dairy, supporting gut health and metabolic stability.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
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.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
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 micronutrients but lacks robust evidence for specific hormonal outcomes.
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 moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
7
Provides adequate high-quality protein sources but may struggle with consistent leucine adequacy and meal distribution in real-world scenarios.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
8
Offers diverse, flavorful options with adaptability to cultural cuisines, enhancing long-term adherence through satisfying meal variety.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Provides moderate flexibility for calorie adjustment but lacks inherent structure for consistent energy management.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss during calorie deficits without strict adherence to high-protein intake.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
8
Provides adequate macronutrients and micronutrients for sustained energy and recovery when well-planned.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but requires careful planning to avoid nutrient deficiencies and ensure sustainable fat loss.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.