Total Rating
6.7
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Balances plant-based benefits with moderate animal protein, showing mixed but measurable improvements in metabolic markers.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
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
Lacks essential vitamins like B12 and D, and critical minerals like 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.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Balances plant-based benefits with limited evidence for long-term nutrient adequacy and disease prevention.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
7
Balances flexibility and practicality but requires moderate planning and may face social adherence challenges.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
7
Balances plant-based simplicity with moderate animal product inclusion, offering reasonable affordability and accessibility but requiring some planning effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but lacks robust evidence on long-term satiety outcomes.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
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.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides diverse, nutrient-dense fiber sources sufficient for metabolic and gut 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
Offers moderate fiber and plant diversity but may lack sufficient fermented foods and prebiotic variety compared to optimized plant-based diets.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Offers moderate flexibility but lacks robust evidence for optimal macro ratios across diverse needs.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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.
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 require seasoning creativity to avoid monotony.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Balances plant-based and animal protein sources but lacks robust evidence for sustained lean mass preservation and fat loss synergy.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Offers moderate flexibility for calorie adjustment but lacks structured guidance for consistent energy intake 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 muscle preservation during calorie restriction compared to more balanced diets.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Offers moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other structured 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.