Total Rating
7.1
out of 10
7.2
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
Offers moderate benefits for lipid profiles and inflammation but may lack optimal metabolic flexibility compared to more balanced diets.
Micronutrients ⓘ
6
Provides adequate coverage for some micronutrients but risks deficiencies in B12, vitamin D, and iodine without supplementation.
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
Nutrient Density ⓘ
7
Provides moderate nutrient density with poultry and plant foods but lacks phytonutrient diversity compared to stricter plant-based diets.
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
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.
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while avoiding extreme restrictions.
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
Lifestyle Fit ⓘ
7
Offers moderate flexibility but requires planning for poultry inclusion and may face social challenges compared to more adaptable diets.
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
Practicality ⓘ
8
Offers balanced affordability, accessibility, and simplicity without requiring specialized equipment or extensive planning.
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
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 adequate protein and healthy fats for satiety but may lack fiber and energy-volume balance compared to stricter plant-based diets.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from fish, leading to suboptimal omega-3 to omega-6 balance.
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
Fiber Intake ⓘ
8
Provides adequate fiber from diverse plant sources and supports gut health.
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic 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.
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.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients but may lack specific micronutrients compared to more diverse diets.
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
Macro Balance ⓘ
7
Offers moderate protein adequacy and flexibility but lacks optimal fat quality and carbohydrate diversity compared to more balanced dietary frameworks.
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
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.
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
Taste ⓘ
8
Offers diverse and flavorful meal options with adaptable culinary flexibility.
7
Offers moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
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
Provides adequate protein and omega-3s for lean mass support but may struggle with fat loss quality and energy availability if not structured properly.
Energy Balance ⓘ
7
Provides moderate satiety and flexibility for calorie adjustment but lacks structured tracking mechanisms for consistent energy management.
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
Lean Mass ⓘ
7
Provides adequate protein and energy but may struggle with lean mass retention during significant caloric restriction compared to omnivorous diets.
7
Provides adequate protein and omega-3s but may struggle with energy availability and muscle protein synthesis during severe caloric restriction.
Athletic Support ⓘ
7
Provides adequate protein and calories but may require careful planning to meet all micronutrient and hydration needs.
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
6
Offers moderate satiety from protein but lacks strong evidence for sustained fat loss compared to other diets.
6
Offers moderate satiety and metabolic benefits but lacks strong 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.