Total Rating
7.4
out of 10
7.2
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in metabolic markers but lacks the full benefits of strict plant-based approaches.
7
Offers moderate benefits for lipid profiles and inflammation but may lack optimal metabolic flexibility compared to more balanced diets.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but risks deficiencies in B12, D, and iron without consistent animal product inclusion or fortification.
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
Nutrient Density ⓘ
8
Balances diverse plant-based nutrients with animal sources, offering moderate to high nutrient density per calorie.
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
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.
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate restrictions, supporting long-term adherence without extreme dietary limitations.
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
Lifestyle Fit ⓘ
8
Offers practical flexibility for social, travel, and daily routines while minimizing planning stress.
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
Practicality ⓘ
8
Offers flexible meal options with widely available, affordable ingredients requiring moderate preparation effort.
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack optimal macronutrient balance and satiety stability compared to more structured diets.
7
Provides adequate protein and healthy fats for satiety but may lack fiber and energy-volume balance compared to stricter plant-based diets.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and balanced unsaturated fats, but may lack optimal sources compared to other diets.
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic health.
Gut Health ⓘ
7
Offers moderate fiber diversity and some fermented foods but lacks the microbiome-supporting breadth of strict plant-based diets.
7
Offers moderate support for gut microbiome diversity through plant-based fiber but lacks consistent inclusion of fermented foods and may depend on processed fish products.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients to support hormonal regulation without extreme restrictions.
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
Macro Balance ⓘ
7
Offers moderate flexibility in macro ratios but lacks structured guidelines for optimal balance.
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
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 protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
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 moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation when protein and energy needs are met.
7
Provides adequate protein and omega-3s for lean mass support but may struggle with fat loss quality and energy availability if not structured properly.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks structured tracking mechanisms to ensure consistent energy balance.
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
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 and omega-3s but may struggle with energy availability and muscle protein synthesis during severe caloric restriction.
Athletic Support ⓘ
8
Provides balanced macronutrients and micronutrients with flexibility for performance and recovery.
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
Weight Loss ⓘ
7
Offers moderate calorie deficit potential and sustainability but lacks robust evidence for superior fat loss compared to other balanced diets.
6
Offers moderate satiety and metabolic benefits but lacks strong 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.