Total Rating
6.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
May temporarily improve insulin sensitivity but risks elevated LDL and inflammation due to high animal protein intake.
7
Supports improved insulin sensitivity and lipid profiles but may lack long-term evidence on metabolic flexibility and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack reliable sources of vitamin D and iodine without supplementation.
3
Fails to reliably provide critical micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Prioritizes high-protein animal sources but lacks phytonutrient diversity and fiber.
6
Provides moderate nutrient density with plant-based focus but lacks optimal phytonutrient diversity and bioavailability strategies.
Overall Health ⓘ
5
May improve satiety and muscle maintenance but risks chronic disease and nutrient imbalances with long-term adherence.
7
Promotes nutrient-rich plant-based eating with moderate evidence for disease prevention but may require supplementation for certain nutrients.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may face long-term adherence challenges due to potential cost, variety limitations, and social dining complexities.
5
Requires significant dietary restriction and planning, limiting flexibility and long-term adherence potential.
Lifestyle Fit ⓘ
6
Offers moderate flexibility for social and travel scenarios but may strain adherence due to reliance on animal proteins and limited plant-based options.
4
Struggles with social integration and flexibility, limiting real-world adherence.
Practicality ⓘ
7
Offers balanced protein sources but requires moderate cost and planning effort for long-term adherence.
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
7
High protein supports satiety but may lack sufficient fiber and risk overeating if not balanced with low-energy-density foods.
6
Provides moderate satiety through fiber and plant proteins but risks hunger due to potential low protein and high refined carb content.
Fat Quality ⓘ
7
Provides moderate healthy fats from whole foods but lacks optimal omega-3 to omega-6 balance and may include excessive saturated fats from animal proteins.
5
Relies on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential cardiovascular risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and potential for optimal gut health benefits.
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
7
Promotes moderate fiber diversity and includes some prebiotic foods but may lack fermented components and tailored digestive support.
Hormonal Support ⓘ
6
Provides adequate protein for satiety but may lack balance in micronutrients and fat intake critical for hormonal regulation.
6
Provides moderate support for hormonal balance but may lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides adequate protein for satiety and muscle support but may overly restrict carbohydrates without clear metabolic benefits.
6
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
Protein Quality ⓘ
6
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility in plant-based components.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
Taste ⓘ
7
Offers a range of flavorful animal proteins with adaptability to diverse cuisines, though limited plant-based options may reduce long-term variety.
6
Offers moderate flavor variety but risks monotony without intentional seasoning or recipe diversity.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but may lack optimal amino acid balance and energy density for sustained fat loss and training performance.
6
Provides adequate protein for lean mass preservation but may struggle with optimal fat loss quality and resistance training compatibility due to potential nutrient gaps.
Energy Balance ⓘ
7
Provides moderate satiety and structure for calorie control but lacks flexibility and consistency in real-world adherence.
6
Provides moderate satiety through fiber but lacks structured calorie control mechanisms.
Lean Mass ⓘ
8
Provides adequate protein and energy to support lean mass retention during weight loss.
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
Athletic Support ⓘ
5
Limited carbohydrate support and potential micronutrient gaps may hinder sustained energy and recovery for high-intensity training.
6
Provides adequate calories and carbs but risks protein and micronutrient deficiencies if not meticulously planned, limiting optimal athletic performance.
Weight Loss ⓘ
6
May support short-term weight loss but lacks robust long-term evidence for sustained fat loss and sustainability.
6
Promotes moderate calorie deficit and fat loss but may struggle with long-term adherence and muscle preservation.
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.