Total Rating
5.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
Limited evidence supports sustained improvements in metabolic markers, with potential for metabolic stress due to extreme restrictions.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density through whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to restrictive food choices.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits from short-term weight loss and some anti-inflammatory properties.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
4
Structured short-term plan with limited flexibility and potential for long-term adherence challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Requires significant planning and restricts social eating, limiting adaptability to real-world demands.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
4
Requires significant financial cost, time, and effort for meal prep with limited food variety and strict rules.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack long-term sustainability and robust evidence on appetite suppression.
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 omega-3s from fish but may lack sufficient unsaturated fats and balance omega-6 intake.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but includes restrictive phases that may impair microbiome stability and digestive tolerance.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited micronutrient density and potential for insulin variability may hinder hormonal stability.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates rigidly, limiting adaptability and potential for metabolic flexibility.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and practical distribution in real-world adherence.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in later phases, risking monotony.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy and calorie restriction risk muscle loss despite potential short-term fat reduction.
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 ⓘ
5
Provides structured calorie control in short-term phases but lacks long-term flexibility and sustainability for consistent energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability and muscle protein synthesis support during restrictive phases.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides basic plant-based nutrients but risks deficiencies in protein, fats, and micronutrients critical for athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Limited long-term fat loss sustainability due to restrictive nature and potential for metabolic adaptation.
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.