Total Rating
7.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in metabolic markers but lacks the full benefits of strict plant-based approaches.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but risks deficiencies in B12, D, and iron without consistent animal product inclusion or fortification.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Balances diverse plant-based nutrients with animal sources, offering moderate to high nutrient density per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers balanced nutrient intake and reduces chronic disease risks but may lack optimal long-term sustainability due to variable animal product inclusion.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate restrictions, supporting long-term adherence without extreme dietary limitations.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
8
Offers practical flexibility for social, travel, and daily routines while minimizing planning stress.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
8
Offers flexible meal options with widely available, affordable ingredients requiring moderate preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack optimal macronutrient balance and satiety stability compared to more structured diets.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and balanced unsaturated fats, but may lack optimal sources compared to other diets.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Offers moderate fiber diversity and some fermented foods but lacks the microbiome-supporting breadth of strict plant-based diets.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients to support hormonal regulation without extreme restrictions.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Offers moderate flexibility in macro ratios but lacks structured guidelines for optimal balance.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and digestibility when relying on plant-based components.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the bold, complex tastes achievable with stricter plant-based or omnivorous diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation when protein and energy needs are met.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks structured tracking mechanisms to ensure consistent energy balance.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
7
Provides adequate protein and energy for muscle preservation but may struggle with optimal amino acid balance and leucine content compared to omnivorous diets.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
8
Provides balanced macronutrients and micronutrients with flexibility for performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Offers moderate calorie deficit potential and sustainability but lacks robust evidence for superior fat loss compared to other balanced diets.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.