Total Rating
7.1
out of 10
5.5
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.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
6
Provides adequate coverage for some micronutrients but risks deficiencies in B12, vitamin D, and iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
7
Provides moderate nutrient density with poultry and plant foods but lacks phytonutrient diversity compared to stricter plant-based diets.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
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.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while avoiding extreme restrictions.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
7
Offers moderate flexibility but requires planning for poultry inclusion and may face social challenges compared to more adaptable diets.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
8
Offers balanced affordability, accessibility, and simplicity without requiring specialized equipment or extensive planning.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
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.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from fish, leading to suboptimal omega-3 to omega-6 balance.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
8
Provides adequate fiber from diverse plant sources and supports gut health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
7
Provides moderate fiber and plant diversity but lacks the full spectrum of microbiome-supporting elements found in stricter plant-based diets.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients but may lack specific micronutrients compared to more diverse diets.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
7
Offers moderate protein adequacy and flexibility but lacks optimal fat quality and carbohydrate diversity compared to more balanced dietary frameworks.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
8
Offers diverse and flavorful meal options with adaptable culinary flexibility.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
7
Provides adequate protein from poultry to support lean mass preservation but may lack diversity in protein sources compared to omnivorous diets.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
7
Provides moderate satiety and flexibility for calorie adjustment but lacks structured tracking mechanisms for consistent energy management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
7
Provides adequate protein and energy but may struggle with lean mass retention during significant caloric restriction compared to omnivorous diets.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
7
Provides adequate protein and calories but may require careful planning to meet all micronutrient and hydration needs.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
6
Offers moderate satiety from protein but lacks strong evidence for sustained fat loss compared to other diets.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.