Total Rating
7.2
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for lipid profiles and inflammation but may lack optimal metabolic flexibility compared to more balanced diets.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and healthy fats for satiety but may lack fiber and energy-volume balance compared to stricter plant-based diets.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
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.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
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 lack the broad culinary diversity of omnivorous diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
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.
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 ⓘ
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
7
Provides adequate protein and omega-3s but may struggle with energy availability and muscle protein synthesis during severe caloric restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Offers moderate satiety and metabolic benefits but lacks strong evidence for sustained fat loss compared to other 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.