Total Rating
7.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may elevate inflammation and strain metabolic flexibility with high protein intake.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient bioavailability or diversity in key sources like B12 and iron.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
8
Balances nutrient-dense whole foods with moderate phytonutrient variety and bioavailability considerations.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Balances macronutrients and supports metabolic health but may lack long-term sustainability and comprehensive nutrient adequacy.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
7
Offers moderate flexibility and accessible foods but may challenge long-term adherence due to protein-centric focus and limited carb variety.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers structured flexibility for social and travel scenarios but requires planning for fasting days.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Balances common, affordable ingredients with moderate meal planning and preparation demands, though structured adherence may challenge busy lifestyles.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides balanced protein and fiber to support satiety but lacks robust evidence on long-term appetite suppression.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and includes EPA/DHA from fish, but omega-6 balance and saturated fat sources could be more optimized.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate macronutrient balance but lacks robust evidence for sustained hormonal regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides moderate protein and balanced fats but lacks flexibility for individual needs and evidence for optimal outcomes.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides sufficient high-quality animal proteins with balanced amino acids and digestibility, but lacks diversity in protein sources and may not optimize satiety through meal distribution.
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 moderate flavor variety and adaptability but may lack depth in seasoning and culinary diversity for some.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
7
Balances protein intake to support lean mass while promoting fat loss, but lacks robust long-term evidence for consistent body composition improvements.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured portion control and satiety-supporting nutrients but lacks explicit calorie tracking and flexibility for precise energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during fat loss with balanced energy intake, but lacks robust evidence on long-term lean mass outcomes.
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 ⓘ
6
Provides balanced macronutrients but lacks specific athletic timing strategies and may underfuel high-intensity athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential with some evidence for fat loss but limited long-term sustainability and mixed metabolic outcomes.
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.