Total Rating
6.4
out of 10
2.9
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks robust evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
3
Limited nutrient density and potential for metabolic stress due to restrictive caloric intake and imbalanced macronutrient profile.
Micronutrients ⓘ
7
Provides most essential micronutrients through animal products but risks vitamin D deficiency without supplementation.
2
Fruitarian diet lacks essential micronutrients like B12, D, iodine, and zinc without supplementation, leading to chronic deficiencies.
Nutrient Density ⓘ
7
Provides adequate protein and fat but lacks fiber, phytonutrients, and some micronutrients from restricted plant foods.
5
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential nutrients like protein and fat.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease risk reduction but may require supplementation for certain nutrients and lacks robust long-term population-level evidence.
3
Severe nutrient deficiencies and long-term health risks outweigh potential benefits due to lack of protein, fats, and essential micronutrients.
Sustainability ⓘ
5
Requires strict adherence to plant-based foods with limited flexibility, potentially leading to social and psychological challenges over time.
2
Severely restrictive, nutrient-deficient, and impractical for long-term adherence due to limited food variety, accessibility, and social feasibility.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may limit dietary variety compared to more adaptable diets.
3
Severely limits social engagement, travel flexibility, and daily routine integration due to restrictive food choices and logistical challenges.
Practicality ⓘ
7
Offers accessible, affordable whole foods with moderate meal planning and preparation effort but may require adjustments for strict adherence.
2
Requires extreme cost, limited food variety, and impractical meal planning for long-term adherence.
Appetite Control ⓘ
7
Provides adequate protein and low glycemic load but may lack sufficient fiber and long-term sustainability.
3
Severely limited protein and fat intake likely increases hunger and cravings while high sugar content destabilizes appetite regulation.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks emphasis on EPA/DHA and may include excessive saturated fats from animal sources.
3
Severely lacks essential long-chain omega-3s and high-quality unsaturated fats, risking cardiovascular and neurological deficiencies.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
6
Provides adequate fiber quantity but lacks diversity and may cause digestive challenges.
Gut Health ⓘ
5
Limited fiber diversity and reliance on processed grains may hinder microbiome diversity and digestive health.
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
6
Provides moderate protein and healthy fats supporting some hormones but lacks robust evidence for comprehensive hormonal balance.
3
Severely restricts essential fats, proteins, and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat variety and flexibility for diverse goals.
2
Severely deficient in protein and fat, leading to critical nutrient gaps and metabolic dysfunction.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and distribution in practical scenarios.
1
Severely deficient in essential amino acids, digestible protein, and overall sufficiency for recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety with whole grains and fruits but may lack richness due to low-fat emphasis.
3
Limited flavor variety and potential monotony reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
Moderate support for fat loss with potential risks to lean mass preservation due to variable protein adequacy.
2
Severe protein deficiency and muscle loss risk compromise fat-to-muscle ratio.
Energy Balance ⓘ
6
Provides moderate satiety through protein and whole foods but lacks structured calorie tracking and flexibility for precise energy balance management.
3
Limited calorie control and satiety due to low protein/fat, restricted flexibility, and potential under-eating.
Lean Mass ⓘ
7
Provides adequate protein but may struggle with energy balance during fat loss, risking muscle catabolism.
2
Severely limits protein and essential amino acids, risking significant muscle loss during caloric restriction.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some protein but risks deficiencies in key micronutrients and lacks specific timing strategies for optimal athletic performance.
2
Severely limits caloric and protein intake, risking energy deficits and impaired recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient deficiencies.
3
Limited calorie deficit potential, risks of nutrient deficiencies and muscle loss, and poor long-term sustainability hinder effective fat loss.
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.