Total Rating
6.2
out of 10
7.3
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
7
Provides moderate metabolic benefits with balanced macronutrients but may have variable lipid impacts due to dairy inclusion.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
7
Provides most essential micronutrients but risks vitamin D deficiency without fortified foods or sunlight exposure.
Nutrient Density ⓘ
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
7
Provides moderate nutrient density with animal products enhancing some nutrients but limited phytonutrient diversity compared to stricter plant-based diets.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
7
Offers balanced nutrient intake and reduced chronic disease risk but requires careful planning to avoid deficiencies.
Sustainability ⓘ
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
8
Offers balanced flexibility and accessibility while maintaining nutritional adequacy without extreme restrictions.
Lifestyle Fit ⓘ
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
8
Offers moderate flexibility in social and travel scenarios but requires moderate planning and may lack the spontaneity of omnivorous diets.
Practicality ⓘ
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
8
Offers balanced affordability and accessibility while requiring moderate meal planning effort.
Appetite Control ⓘ
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
7
Provides adequate protein and fiber but may lack consistent evidence on long-term appetite suppression compared to other diets.
Fat Quality ⓘ
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
7
Provides moderate unsaturated fats but lacks long-chain omega-3s from fish, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
9
Provides diverse, high-quality fiber from whole plant foods and dairy, supporting gut health and metabolic stability.
Gut Health ⓘ
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
7
Supports moderate gut microbiome diversity and digestive function but lacks optimal fiber variety and prebiotic richness compared to stricter plant-based diets.
Hormonal Support ⓘ
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
7
Provides adequate protein and fat for hormone synthesis but may lack specific micronutrients like iodine and phytoestrogen balance.
Macro Balance ⓘ
6
Provides adequate protein and fiber but risks imbalanced fat intake and insufficient protein for high-demand individuals.
7
Provides balanced macronutrients with adequate protein and adaptable ratios but may lack optimal fat quality and flexibility for specific goals.
Protein Quality ⓘ
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
7
Provides adequate high-quality protein sources but may struggle with consistent leucine adequacy and meal distribution in real-world scenarios.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and creativity.
8
Offers diverse, flavorful options with adaptability to cultural cuisines, enhancing long-term adherence through satisfying meal variety.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
7
Provides adequate protein and supports muscle retention when balanced, but may risk lean mass loss under caloric restriction or poor planning.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
7
Provides moderate flexibility for calorie adjustment but lacks inherent structure for consistent energy management.
Lean Mass ⓘ
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
6
Provides adequate protein but risks muscle loss during calorie deficits without strict adherence to high-protein intake.
Athletic Support ⓘ
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
8
Provides adequate macronutrients and micronutrients for sustained energy and recovery when well-planned.
Weight Loss ⓘ
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
6
Provides moderate calorie deficit potential but requires careful planning to avoid nutrient deficiencies and ensure sustainable 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.