Total Rating
5.8
out of 10
4.8
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but risks elevated LDL and inflammation with long-term adherence.
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal foods but risks deficiencies in vitamin C, B6, and folate if not carefully planned.
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
Nutrient Density ⓘ
6
Provides adequate protein and fat but lacks phytonutrient diversity and fiber from plant foods.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Offers short-term metabolic benefits but poses long-term risks for cardiovascular health and nutrient deficiencies.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
4
Requires strict carb restriction, leading to limited flexibility and potential for long-term adherence challenges.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
5
Struggles with social and travel flexibility but allows moderate adaptability for dedicated followers.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
7
Requires careful meal planning and access to affordable animal products but remains feasible for most due to common ingredients and minimal equipment needs.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Moderately effective in reducing hunger through high-fat and protein content but may lead to overeating if not balanced with fiber and portion control.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats, with limited omega-3 adequacy and potential cardiovascular risks.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient total fiber and limited diversity.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
5
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
7
Balances insulin and satiety but risks micronutrient gaps and thyroid stress with strict adherence.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for long-term sustainability.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
7
Provides high-quality animal-based proteins but risks insufficient intake if not carefully planned.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
7
Offers flavorful and satisfying meals with variety but may require effort to maintain palatability over time.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
7
Promotes fat loss while preserving lean mass with adequate protein, but risks muscle loss if not paired with resistance training.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides moderate control over calorie intake through restrictive food choices but risks overeating high-calorie fats and lacks flexibility for sustained energy balance.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
7
Supports lean mass retention with adequate protein but risks muscle loss if calorie intake is too low or protein insufficient.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
7
Promotes moderate fat loss through calorie deficit but faces sustainability challenges and variable long-term effectiveness.
5
Limited evidence for sustained fat loss and potential adherence 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.