Total Rating
5.7
out of 10
3.1
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.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
6
Provides adequate protein and some vitamins/minerals but lacks consistent coverage of B12, iodine, and vitamin D without supplementation.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products over diverse plant-based phytonutrients.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with mixed evidence on long-term disease prevention.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
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.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Struggles with social integration and flexibility, limiting real-world adaptability.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
6
Requires specific protein sources and meal planning but lacks flexibility for everyday routines.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
7
Provides moderate protein and fiber to support satiety but may lack long-term sustainability due to restrictive elements.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Prioritizes low-fat restrictions over balanced healthy fat intake, lacking emphasis on omega-3s and whole-food unsaturated fats.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
3
Severely restricts fiber-rich plant foods, leading to insufficient total fiber and limited diversity in fiber types.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but lacks fermented foods and may cause digestive discomfort due to strictness.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Moderately supports hormonal balance through protein and fat but may elevate cortisol and risk micronutrient deficiencies.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence-based carbohydrate management.
3
Significantly low in protein and fat, leading to poor macro balance.
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.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
7
Offers flavorful proteins and fats but may lack variety and adaptability for long-term enjoyment.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
Provides adequate protein for muscle preservation but risks lean mass loss with restrictive caloric intake and limited long-term evidence.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based volume but lacks structured calorie control mechanisms and flexibility for diverse energy goals.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
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.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but risks underfueling and nutrient deficiencies for high-intensity athletic demands.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
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.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor long-term adherence.
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.