Total Rating
7.2
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with egg-derived nutrients but may elevate LDL in some individuals.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage for most essential micronutrients but has potential gaps in vitamin D and iron absorption without careful planning.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides moderate nutrient density through eggs and diverse plant foods but may lack phytonutrient diversity and optimal bioavailability in some nutrients.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Provides balanced nutrition with key nutrients but may require supplementation for optimal long-term health.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to dietary restrictions compared to omnivorous diets.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel scenarios but requires careful planning for meal variety and long-term adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
9
It is affordable, widely accessible, and easy to plan and prepare, fitting seamlessly into daily routines without significant logistical or financial barriers.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may struggle with sustained satiety without careful balance of complex carbs and healthy fats.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides moderate healthy 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 ⓘ
8
Provides adequate fiber quantity and diversity from plant-based sources, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and fiber intake but lacks fermented foods and may miss some prebiotic variety.
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 micronutrients for hormone synthesis but lacks diversity in fat sources and may miss some key micronutrients compared to balanced omnivorous diets.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides adequate protein and balanced fats but may lack flexibility for diverse goals and energy needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from eggs and dairy with excellent amino acid profiles and digestibility.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
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.
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
Offers moderate control over calorie intake through satiety from eggs and plant-based fiber 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 and energy but may struggle with optimal amino acid balance and MPS support compared to omnivorous diets.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Provides adequate protein and calories but may require careful planning to meet all macronutrient and micronutrient needs for optimal athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Provides moderate satiety and protein intake but lacks strong evidence for sustained fat loss compared to other diets.
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.