Total Rating
5.8
out of 10
6.0
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but risks elevated LDL and inflammation with long-term adherence.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal foods but risks deficiencies in vitamin C, B6, and folate if not carefully planned.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
6
Provides adequate protein and fat but lacks phytonutrient diversity and fiber from plant foods.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Offers short-term metabolic benefits but poses long-term risks for cardiovascular health and nutrient deficiencies.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
4
Requires strict carb restriction, leading to limited flexibility and potential for long-term adherence challenges.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
5
Struggles with social and travel flexibility but allows moderate adaptability for dedicated followers.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
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
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats, with limited omega-3 adequacy and potential cardiovascular risks.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient total fiber and limited diversity.
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 ⓘ
5
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Balances insulin and satiety but risks micronutrient gaps and thyroid stress with strict adherence.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for long-term sustainability.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
7
Provides high-quality animal-based proteins but risks insufficient intake if not carefully planned.
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 ⓘ
7
Offers flavorful and satisfying meals with variety but may require effort to maintain palatability over time.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 with adequate protein but risks muscle loss under restrictive conditions.
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.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
7
Supports lean mass retention with adequate protein but risks muscle loss if calorie intake is too low or protein insufficient.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and recovery.
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 ⓘ
7
Promotes moderate fat loss through calorie deficit but faces sustainability challenges and variable long-term effectiveness.
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.