Total Rating
7.1
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers by reducing red meat intake but retains animal protein which may limit full metabolic optimization.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
6
Provides adequate coverage for some micronutrients but risks deficiencies in B12, vitamin D, and iodine without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides moderate nutrient density with poultry and plant foods but lacks phytonutrient diversity compared to stricter plant-based diets.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers balanced nutrient intake and moderate disease risk reduction compared to red meat-heavy diets but lacks the comprehensive long-term health benefits of well-structured plant-based diets.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while avoiding extreme restrictions.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility but requires planning for poultry inclusion and may face social challenges compared to more adaptable diets.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
8
Offers balanced affordability, accessibility, and simplicity without requiring specialized equipment or extensive planning.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber for satiety but may lack sufficient energy density and stable glycemic control compared to more balanced omnivorous diets.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from fish, leading to suboptimal omega-3 to omega-6 balance.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber from diverse plant sources and supports gut health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Provides moderate fiber and plant diversity but lacks the full spectrum of microbiome-supporting elements found in stricter plant-based diets.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients but may lack specific micronutrients compared to more diverse diets.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Offers moderate protein adequacy and flexibility but lacks optimal fat quality and carbohydrate diversity compared to more balanced dietary frameworks.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
8
Provides high-quality, complete protein with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient density compared to more balanced omnivorous diets.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
8
Offers diverse and flavorful meal options with adaptable culinary flexibility.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Provides adequate protein from poultry to support lean mass preservation but may lack diversity in protein sources compared to omnivorous diets.
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
Provides moderate satiety and flexibility for calorie adjustment but lacks structured tracking mechanisms for consistent energy management.
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 energy but may struggle with lean mass retention during significant caloric restriction compared to omnivorous diets.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Provides adequate protein and calories but may require careful planning to meet all micronutrient and hydration needs.
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 from protein 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.