Total Rating
5.5
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
Moderately improves insulin sensitivity and lipid profiles but lacks robust evidence for long-term metabolic benefits and may elevate inflammatory markers in some populations.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
5
Limited coverage of calcium, iodine, and vitamin C due to exclusion of dairy, seafood, and many fruits/vegetables.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and bioavailability of certain nutrients.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
5
Limited social flexibility and rigid food choices reduce adaptability to real-world lifestyles.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
6
Requires access to specialty meats and fats, which may limit affordability and variety compared to standard diets.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack fiber and risk overeating due to energy-dense foods.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
6
Prioritizes saturated fats from whole foods but lacks optimal omega-3 balance and may elevate cardiovascular risks.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
2
Severely limited fiber quantity and diversity, failing to meet basic dietary recommendations for gut and metabolic health.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
4
Limited fiber and plant-based foods hinder microbiome diversity and digestive support.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but may elevate cortisol and risk micronutrient deficiencies if not carefully balanced.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
6
Provides adequate protein and fat but lacks flexibility and may overemphasize saturated fats.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some formulations.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
6
Offers flavorful animal-based proteins but limits vegetable variety and may feel repetitive without creative seasoning.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
6
Promotes fat loss but may compromise lean mass preservation due to potential protein insufficiency and energy availability challenges.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
6
Provides moderate satiety through high-fat/protein but lacks structured calorie control and flexibility for different energy goals.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
5
Provides adequate protein and fats but may inadequately support high-intensity training due to low carbohydrate intake.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other diets.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.