Total Rating
6.7
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with moderate animal protein, showing mixed but measurable improvements in metabolic markers.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
6
Provides adequate micronutrients through plant-based sources and limited animal products but risks deficiencies in B12, iodine, and vitamin D without supplementation.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
7
Balances plant-based nutrient density with moderate animal product inclusion, but lacks strict phytonutrient diversity and optimal bioavailability strategies.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Balances plant-based benefits with limited evidence for long-term nutrient adequacy and disease prevention.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and may face social adherence challenges.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product inclusion.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
7
Balances plant-based simplicity with moderate animal product inclusion, offering reasonable affordability and accessibility but requiring some planning effort.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but lacks robust evidence on long-term satiety outcomes.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
7
Includes omega-3s from fish and healthy fats but may not optimize omega-3 to omega-6 ratio as effectively as other diets.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
8
Provides diverse, nutrient-dense fiber sources sufficient for metabolic and gut health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
7
Offers moderate fiber and plant diversity but may lack sufficient fermented foods and prebiotic variety compared to optimized plant-based diets.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Offers moderate flexibility but lacks robust evidence for optimal macro ratios across diverse needs.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
Provides moderate protein quality with some animal sources but relies heavily on plant proteins with incomplete amino acid profiles and lower digestibility.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require seasoning creativity to avoid monotony.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
6
Balances plant-based and animal protein sources but lacks robust evidence for sustained lean mass preservation and fat loss synergy.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
6
Offers moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy intake management.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides adequate protein and energy but may struggle with optimal muscle preservation during calorie restriction compared to more balanced diets.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
6
Offers balanced macronutrients and flexibility but lacks structured timing strategies and may risk micronutrient deficiencies without careful planning.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.