Total Rating
7.2
out of 10
6.6
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 improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
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 planning 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.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
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 fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
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 but may lack optimal nutrient density and practical tolerance in some cases.
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
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
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
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
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
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
7
Provides adequate protein and omega-3s but may struggle with energy availability and muscle protein synthesis during severe caloric restriction.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
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 macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
Weight Loss ⓘ
6
Offers moderate satiety and metabolic benefits but lacks strong evidence for sustained fat loss compared to other diets.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.