Total Rating
7.2
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with egg-derived nutrients but may elevate LDL in some individuals.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
7
Provides adequate coverage for most essential micronutrients but has potential gaps in vitamin D and iron absorption without careful planning.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Provides moderate nutrient density through eggs and diverse plant foods but may lack phytonutrient diversity and optimal bioavailability in some nutrients.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Provides balanced nutrition with key nutrients but may require supplementation for optimal long-term health.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to dietary restrictions compared to omnivorous diets.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel scenarios but requires careful planning for meal variety and long-term adherence.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
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
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may struggle with sustained satiety without careful balance of complex carbs and healthy fats.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Provides moderate healthy 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 ⓘ
8
Provides adequate fiber quantity and diversity from plant-based sources, supporting gut and metabolic health.
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 fiber intake but lacks fermented foods and may miss some prebiotic variety.
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 micronutrients for hormone synthesis but lacks diversity in fat sources and may miss some key micronutrients compared to balanced omnivorous diets.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Provides adequate protein and balanced fats but may lack flexibility for diverse goals and energy needs.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from eggs and dairy with excellent amino acid profiles and digestibility.
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 ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
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.
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 and energy but may struggle with optimal amino acid balance and MPS support compared to omnivorous diets.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
7
Provides moderate satiety and protein intake but lacks strong evidence for sustained fat loss compared to other diets.
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.