Total Rating
6.6
out of 10
7.2
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.
7
Offers moderate benefits for lipid profiles and inflammation but may lack optimal metabolic flexibility compared to more balanced diets.
Micronutrients ⓘ
5
Lacks essential micronutrients like B12, D, and iodine without fortification or supplementation.
7
Provides adequate B12, D, iodine, and some iron/zinc but may lack sufficient calcium and bioavailable iron without fortified foods.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but faces bioavailability challenges and risks nutrient gaps without careful planning.
8
Balances nutrient-dense seafood with diverse plant foods, but may rely on processed fish or limited phytonutrient variety.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
7
Balances plant-based benefits with fish-derived nutrients but requires careful planning to avoid deficiencies.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
7
Offers moderate flexibility and accessibility but may face challenges with long-term adherence due to fish dependency and economic factors.
Lifestyle Fit ⓘ
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
7
Offers moderate flexibility in social and travel contexts but retains some dietary restrictions compared to omnivorous diets.
Practicality ⓘ
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
7
Offers moderate practicality with accessible fish options but higher costs and preparation effort compared to standard diets.
Appetite Control ⓘ
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
7
Provides adequate protein and healthy fats for satiety but may lack fiber and energy-volume balance compared to stricter plant-based diets.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
8
Provides adequate omega-3s from fish but may lack sufficient polyunsaturated fats from plant sources compared to optimal standards.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
8
Provides adequate fiber diversity and quantity from plant-based sources, supporting gut and metabolic health.
Gut Health ⓘ
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
7
Offers moderate support for gut microbiome diversity through plant-based fiber but lacks consistent inclusion of fermented foods and may depend on processed fish products.
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.
7
Provides balanced macronutrients and key micronutrients but may lack specific hormonal markers compared to other diets.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
7
Provides adequate protein and healthy fats but lacks the flexibility and adaptability of more balanced dietary frameworks.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
8
Provides high-quality animal protein from fish with complete amino acids and good digestibility, but relies on consistent intake for sufficiency.
Taste ⓘ
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
7
Offers moderate flavor variety and adaptability but may lack the broad culinary diversity of omnivorous diets.
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.
7
Provides adequate protein and omega-3s for lean mass support but may struggle with fat loss quality and energy availability if not structured properly.
Energy Balance ⓘ
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
7
Offers moderate control over calorie intake through protein and fiber but lacks structured portion guidance or tracking mechanisms.
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.
7
Provides adequate protein and omega-3s but may struggle with energy availability and muscle protein synthesis during severe 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.
7
Provides adequate protein and omega-3s but may lack sufficient carbohydrates and risk micronutrient deficiencies if not carefully planned.
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
Offers moderate satiety and metabolic benefits but lacks strong 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.