Total Rating
5.5
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
4
High restrictions and limited flexibility reduce long-term adherence potential.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.