Total Rating
5.9
out of 10
2.9
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence for comprehensive metabolic health improvements.
3
Limited nutrient density and potential for metabolic stress due to restrictive caloric intake and imbalanced macronutrient profile.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients through animal-based foods but risks deficiencies in vitamin C and D without supplementation.
2
Fruitarian diet lacks essential micronutrients like B12, D, iodine, and zinc without supplementation, leading to chronic deficiencies.
Nutrient Density ⓘ
7
Offers a balanced mix of macronutrients and includes diverse nutrient-dense foods but lacks emphasis on phytonutrient diversity and minimally processed plant-based options.
5
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential nutrients like protein and fat.
Overall Health ⓘ
6
Offers moderate metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
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 meal planning and precise macronutrient ratios, limiting flexibility and long-term adherence.
2
Severely restrictive, nutrient-deficient, and impractical for long-term adherence due to limited food variety, accessibility, and social feasibility.
Lifestyle Fit ⓘ
3
Requires strict meal planning and social restrictions, limiting flexibility and real-world adaptability.
3
Severely limits social engagement, travel flexibility, and daily routine integration due to restrictive food choices and logistical challenges.
Practicality ⓘ
5
Requires precise meal planning and tracking, limiting affordability and accessibility for long-term adherence.
2
Requires extreme cost, limited food variety, and impractical meal planning for long-term adherence.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but may lack sufficient satiety signals from high-volume, low-energy-density foods.
3
Severely limited protein and fat intake likely increases hunger and cravings while high sugar content destabilizes appetite regulation.
Fat Quality ⓘ
7
Balances moderate healthy fats with potential saturated fat reliance but lacks emphasis on omega-3s from marine sources.
3
Severely lacks essential long-chain omega-3s and high-quality unsaturated fats, risking cardiovascular and neurological deficiencies.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse plant sources but falls short of maximizing gut microbiome diversity and metabolic benefits compared to higher-fiber diets.
6
Provides adequate fiber quantity but lacks diversity and may cause digestive challenges.
Gut Health ⓘ
4
Limited fiber and plant diversity 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 insulin and satiety support but lacks robust evidence for broader hormonal regulation.
3
Severely restricts essential fats, proteins, and micronutrients critical for hormone synthesis and regulation.
Macro Balance ⓘ
7
Offers a structured macronutrient ratio with reasonable protein and fat levels but lacks adaptability for diverse goals and individual needs.
2
Severely deficient in protein and fat, leading to critical nutrient gaps and metabolic dysfunction.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins with balanced amino acids and digestibility, though practical intake patterns may vary.
1
Severely deficient in essential amino acids, digestible protein, and overall sufficiency for recovery and satiety.
Taste ⓘ
5
Limited variety and restrictive macronutrient ratios may reduce meal enjoyment and long-term adherence.
3
Limited flavor variety and potential monotony reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass preservation but lacks robust long-term evidence for consistent body composition improvements.
2
Severe protein deficiency and muscle loss risk compromise fat-to-muscle ratio.
Energy Balance ⓘ
6
Provides structured macronutrient ratios that can aid calorie control but lacks explicit portion guidance and flexibility for varied energy goals.
3
Limited calorie control and satiety due to low protein/fat, restricted flexibility, and potential under-eating.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may struggle with energy availability and MPS stimulation during caloric restriction.
2
Severely limits protein and essential amino acids, risking significant muscle loss during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability and restrictive macronutrient ratios may hinder high-intensity performance and recovery.
2
Severely limits caloric and protein intake, risking energy deficits and impaired recovery.
Weight Loss ⓘ
6
Provides moderate weight loss potential with balanced macronutrients but limited long-term sustainability and evidence compared to other diets.
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.