Total Rating
7.2
out of 10
6.2
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
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
Micronutrients ⓘ
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
Overall Health ⓘ
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
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 adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
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.
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
Macro Balance ⓘ
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
Protein Quality ⓘ
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
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
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
Energy Balance ⓘ
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
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 with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
Athletic Support ⓘ
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
Weight Loss ⓘ
6
Offers moderate satiety and metabolic benefits but lacks strong evidence for sustained fat loss compared to other diets.
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.