Total Rating
7.2
out of 10
7.2
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with egg-derived nutrients but may elevate LDL in some individuals.
7
Offers moderate benefits for lipid profiles and inflammation but may lack optimal metabolic flexibility compared to more balanced diets.
Micronutrients ⓘ
7
Provides adequate coverage for most essential micronutrients but has potential gaps in vitamin D and iron absorption without careful planning.
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
Nutrient Density ⓘ
7
Provides moderate nutrient density through eggs and diverse plant foods but may lack phytonutrient diversity and optimal bioavailability in some nutrients.
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
Overall Health ⓘ
7
Provides balanced nutrition with key nutrients but may require supplementation for optimal long-term health.
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to dietary restrictions compared to omnivorous diets.
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel scenarios but requires careful planning for meal variety and long-term adherence.
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
Practicality ⓘ
9
It is affordable, widely accessible, and easy to plan and prepare, fitting seamlessly into daily routines without significant logistical or financial barriers.
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
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 adequate protein and healthy fats for satiety but may lack fiber and energy-volume balance compared to stricter plant-based diets.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from plant-based sources, supporting gut and metabolic health.
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic health.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and fiber intake but lacks fermented foods and may miss some prebiotic variety.
7
Offers moderate support for gut microbiome diversity through plant-based fiber but lacks consistent inclusion of fermented foods and may depend on processed fish products.
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 key micronutrients but may lack specific hormonal markers compared to other diets.
Macro Balance ⓘ
7
Provides adequate protein and balanced fats but may lack flexibility for diverse goals and energy needs.
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from eggs and dairy with excellent amino acid profiles and digestibility.
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack complexity compared to omnivorous diets.
7
Offers moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
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
Provides adequate protein and omega-3s for lean mass support but may struggle with fat loss quality and energy availability if not structured properly.
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.
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
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 and omega-3s but may struggle with energy availability and muscle protein synthesis during severe 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.
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
7
Provides moderate satiety and protein intake but lacks strong evidence for sustained fat loss compared to other diets.
6
Offers moderate satiety and metabolic benefits 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.