Total Rating
7.4
out of 10
6.6
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in metabolic markers but lacks the full benefits of strict plant-based approaches.
7
Generally improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but risks deficiencies in B12, D, and iron without consistent animal product inclusion or fortification.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
Nutrient Density ⓘ
8
Balances diverse plant-based nutrients with animal sources, offering moderate to high nutrient density per calorie.
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
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 planning to avoid nutrient deficiencies.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate restrictions, supporting long-term adherence without extreme dietary limitations.
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
8
Offers practical flexibility for social, travel, and daily routines while minimizing planning stress.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
8
Offers flexible meal options with widely available, affordable ingredients requiring moderate preparation effort.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
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 fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and balanced unsaturated fats, but may lack optimal sources compared to other diets.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity, supporting gut and metabolic health.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
7
Offers moderate fiber diversity and some fermented foods but lacks the microbiome-supporting breadth of strict plant-based diets.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients to support hormonal regulation without extreme restrictions.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
7
Offers moderate flexibility in macro ratios but lacks structured guidelines for optimal balance.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
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
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
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 substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation when protein and energy needs are met.
6
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
7
Offers moderate flexibility for calorie adjustment but lacks structured tracking mechanisms to ensure consistent energy balance.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
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
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
8
Provides balanced macronutrients and micronutrients with flexibility for performance and recovery.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance 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.
7
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term 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.