Total Rating
6.7
out of 10
5.0
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with moderate animal protein, showing mixed but measurable improvements in metabolic markers.
6
May modestly improve some metabolic markers but lacks robust evidence for sustained cardiometabolic benefits.
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
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without supplementation.
Nutrient Density ⓘ
7
Balances plant-based nutrient density with moderate animal product inclusion, but lacks strict phytonutrient diversity and optimal bioavailability strategies.
6
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
Overall Health ⓘ
6
Balances plant-based benefits with limited evidence for long-term nutrient adequacy and disease prevention.
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and may face social adherence challenges.
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
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
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
Practicality ⓘ
7
Balances plant-based simplicity with moderate animal product inclusion, offering reasonable affordability and accessibility but requiring some planning effort.
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but lacks robust evidence on long-term satiety outcomes.
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
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.
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA benefits.
Fiber Intake ⓘ
8
Provides diverse, nutrient-dense fiber sources sufficient for metabolic and gut health.
7
Provides adequate fiber from whole plant foods but may lack diversity in fiber types and practical 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.
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
Macro Balance ⓘ
6
Offers moderate flexibility but lacks robust evidence for optimal macro ratios across diverse needs.
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
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.
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may require seasoning creativity to avoid monotony.
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
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 protein quality and quantity may hinder lean mass preservation during fat loss.
Energy Balance ⓘ
6
Offers moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy intake management.
4
Limited structure for intentional calorie control and variable satiety may hinder consistent 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.
3
Limited protein quality and adequacy hinder muscle 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.
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term fat loss.
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.