Total Rating
7.1
out of 10
6.6
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 improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
6
Provides adequate coverage for some micronutrients but risks deficiencies in B12, vitamin D, and iodine without supplementation.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
7
Provides moderate nutrient density with poultry and plant foods but lacks phytonutrient diversity compared to stricter plant-based diets.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
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 planning to avoid nutrient deficiencies.
Sustainability ⓘ
8
Offers practical flexibility and accessibility while avoiding extreme restrictions.
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 but requires planning for poultry inclusion and may face social challenges compared to more adaptable diets.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
8
Offers balanced affordability, accessibility, and simplicity without requiring specialized equipment or extensive planning.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
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 moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks sufficient EPA/DHA from fish, leading to suboptimal omega-3 to omega-6 balance.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber from diverse plant sources and supports gut health.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
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
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients but may lack specific micronutrients compared to more diverse 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
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 fiber but may lack fat variety and require careful planning for optimal macro balance.
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
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
8
Offers diverse and flavorful meal options with adaptable culinary flexibility.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
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
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
Provides moderate satiety and flexibility for calorie adjustment but lacks structured tracking mechanisms for consistent energy management.
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 energy but may struggle with lean mass retention during significant caloric restriction compared to omnivorous diets.
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 calories but may require careful planning to meet all micronutrient and hydration needs.
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 from protein 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.