Total Rating
7.2
out of 10
6.0
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.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic 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 support for gut microbiome diversity through plant-based fiber but lacks consistent inclusion of fermented foods and may depend on processed fish products.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
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 lack the broad culinary diversity of omnivorous diets.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
7
Provides adequate protein and omega-3s but may struggle with energy availability and muscle protein synthesis during severe caloric restriction.
7
Provides adequate protein but limited evidence on 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
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 satiety and metabolic benefits but lacks strong evidence for sustained fat loss compared to other 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.