Total Rating
6.7
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with moderate animal protein, showing mixed but measurable improvements in metabolic markers.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
6
Provides adequate micronutrients through plant-based sources and limited animal products but risks deficiencies in B12, iodine, and vitamin D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Balances plant-based nutrient density with moderate animal product inclusion, but lacks strict phytonutrient diversity and optimal bioavailability strategies.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Balances plant-based benefits with limited evidence for long-term nutrient adequacy and disease prevention.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and may face social adherence challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning to balance plant-based and limited animal product inclusion.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Balances plant-based simplicity with moderate animal product inclusion, offering reasonable affordability and accessibility but requiring some planning effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but lacks robust evidence on long-term satiety outcomes.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
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
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides diverse, nutrient-dense fiber sources sufficient for metabolic and gut health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Offers moderate fiber and plant diversity but may lack sufficient fermented foods and prebiotic variety compared to optimized plant-based diets.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Offers moderate flexibility but lacks robust evidence for optimal macro ratios across diverse needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
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.
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 require seasoning creativity to avoid monotony.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Balances plant-based and animal protein sources but lacks robust evidence for sustained lean mass preservation and fat loss synergy.
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 ⓘ
6
Offers moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy intake 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 muscle preservation during calorie restriction compared to more balanced diets.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Offers balanced macronutrients and flexibility but lacks structured timing strategies and may risk micronutrient deficiencies without careful planning.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy 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.
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.