Total Rating
7.4
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in metabolic markers but lacks the full benefits of strict plant-based approaches.
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
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 critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
Nutrient Density ⓘ
8
Balances diverse plant-based nutrients with animal sources, offering moderate to high nutrient density per calorie.
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
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
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate restrictions, supporting long-term adherence without extreme dietary limitations.
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
Lifestyle Fit ⓘ
8
Offers practical flexibility for social, travel, and daily routines while minimizing planning stress.
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
Practicality ⓘ
8
Offers flexible meal options with widely available, affordable ingredients requiring moderate preparation effort.
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
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 fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and balanced unsaturated fats, but may lack optimal sources compared to other diets.
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity from whole foods, 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
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients to support hormonal regulation without extreme restrictions.
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
Macro Balance ⓘ
7
Offers moderate flexibility in macro ratios but lacks structured guidelines for optimal balance.
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
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.
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the bold, complex tastes achievable with stricter plant-based or omnivorous diets.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation when protein and energy needs are met.
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks structured tracking mechanisms to ensure consistent energy balance.
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
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 with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
Athletic Support ⓘ
8
Provides balanced macronutrients and micronutrients with flexibility for performance and recovery.
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
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 sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.