Total Rating
5.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and risks elevated LDL in some individuals.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate protein and some vitamins/minerals but lacks consistent coverage of B12, iodine, and vitamin D without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products over diverse plant-based phytonutrients.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with mixed evidence on long-term disease prevention.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires strict adherence to high-protein, low-carb foods, limiting flexibility and long-term sustainability due to potential for dietary rigidity and social challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Struggles with social integration and flexibility, limiting real-world adaptability.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires specific protein sources and meal planning but lacks flexibility for everyday routines.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack long-term sustainability due to restrictive elements.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Prioritizes low-fat restrictions over balanced healthy fat intake, lacking emphasis on omega-3s and whole-food unsaturated fats.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts fiber-rich plant foods, leading to insufficient total fiber and limited diversity in fiber types.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and may cause digestive discomfort due to strictness.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Moderately supports hormonal balance through protein and fat but may elevate cortisol and risk micronutrient deficiencies.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence-based carbohydrate management.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides adequate high-quality animal protein with balanced amino acids but relies on limited plant-based options that may compromise completeness and digestibility.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers flavorful proteins and fats but may lack variety and adaptability for long-term enjoyment.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Provides adequate protein for muscle preservation but risks lean mass loss with restrictive caloric intake and limited long-term evidence.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based volume but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but may risk muscle loss due to potential energy deficits and limited evidence for lean mass preservation during fat loss.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but risks underfueling and nutrient deficiencies for high-intensity athletic demands.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.