Total Rating
5.5
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
4
High restrictions and limited flexibility reduce long-term adherence potential.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.