Total Rating
7.1
out of 10
6.2
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
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
Micronutrients ⓘ
6
Provides adequate coverage for some micronutrients but risks deficiencies in B12, vitamin D, and iodine without supplementation.
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
7
Provides moderate nutrient density with poultry and plant foods but lacks phytonutrient diversity compared to stricter plant-based diets.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
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
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while avoiding extreme restrictions.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
7
Offers moderate flexibility but requires planning for poultry inclusion and may face social challenges compared to more adaptable diets.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
8
Offers balanced affordability, accessibility, and simplicity without requiring specialized equipment or extensive planning.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
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 fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from fish, leading to suboptimal omega-3 to omega-6 balance.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
8
Provides adequate fiber from diverse plant sources and supports gut health.
8
Provides adequate fiber quantity and diversity from whole foods, 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
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients but may lack specific micronutrients compared to more diverse diets.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
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 adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
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.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
8
Offers diverse and flavorful meal options with adaptable culinary flexibility.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
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
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
Energy Balance ⓘ
7
Provides moderate satiety and flexibility for calorie adjustment but lacks structured tracking mechanisms for consistent energy management.
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 energy but may struggle with lean mass retention during significant caloric restriction compared to omnivorous diets.
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 calories but may require careful planning to meet all micronutrient and hydration needs.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
Weight Loss ⓘ
6
Offers moderate satiety from protein 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.