Total Rating
7.4
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in metabolic markers but lacks the full benefits of strict plant-based approaches.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but risks deficiencies in B12, D, and iron without consistent animal product inclusion or fortification.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
8
Balances diverse plant-based nutrients with animal sources, offering moderate to high nutrient density per calorie.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
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.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate restrictions, supporting long-term adherence without extreme dietary limitations.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
8
Offers practical flexibility for social, travel, and daily routines while minimizing planning stress.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
8
Offers flexible meal options with widely available, affordable ingredients requiring moderate preparation effort.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack optimal macronutrient balance and satiety stability compared to more structured diets.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and balanced unsaturated fats, but may lack optimal sources compared to other diets.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
7
Offers moderate fiber diversity and some fermented foods but lacks the microbiome-supporting breadth of strict plant-based diets.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients to support hormonal regulation without extreme restrictions.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
7
Offers moderate flexibility in macro ratios but lacks structured guidelines for optimal balance.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the bold, complex tastes achievable with stricter plant-based or omnivorous diets.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation when protein and energy needs are met.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks structured tracking mechanisms to ensure consistent energy balance.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
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.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
8
Provides balanced macronutrients and micronutrients with flexibility for performance and recovery.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
7
Offers moderate calorie deficit potential and sustainability but lacks robust evidence for superior fat loss compared to other balanced diets.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.