Total Rating
6.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
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.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
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.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
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.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
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.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
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.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.