Total Rating
5.8
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but risks elevated LDL and inflammation with long-term adherence.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal foods but risks deficiencies in vitamin C, B6, and folate if not carefully planned.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides adequate protein and fat but lacks phytonutrient diversity and fiber from plant foods.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
6
Offers short-term metabolic benefits but poses long-term risks for cardiovascular health and nutrient deficiencies.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
4
Requires strict carb restriction, leading to limited flexibility and potential for long-term adherence challenges.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
5
Struggles with social and travel flexibility but allows moderate adaptability for dedicated followers.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
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.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
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.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats, with limited omega-3 adequacy and potential cardiovascular risks.
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 ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient total fiber and limited diversity.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Balances insulin and satiety but risks micronutrient gaps and thyroid stress with strict adherence.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for long-term sustainability.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
7
Provides high-quality animal-based proteins but risks insufficient intake if not carefully planned.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers flavorful and satisfying meals with variety but may require effort to maintain palatability over time.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
7
Promotes fat loss while preserving lean mass with adequate protein, but risks muscle loss if not paired with resistance training.
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 ⓘ
6
Provides moderate control over calorie intake through restrictive food choices but risks overeating high-calorie fats and lacks flexibility for sustained energy balance.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
7
Supports lean mass retention with adequate protein but risks muscle loss if calorie intake is too low or protein insufficient.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and recovery.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
7
Promotes moderate fat loss through calorie deficit but faces sustainability challenges and variable long-term effectiveness.
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.