Total Rating
7.1
out of 10
4.0
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.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack sufficient bioavailability or diversity in key sources like B12 and iron.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Balances nutrient-dense whole foods with moderate phytonutrient variety and bioavailability considerations.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Balances macronutrients and supports metabolic health but may lack long-term sustainability and comprehensive nutrient adequacy.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate flexibility and accessible foods but may challenge long-term adherence due to protein-centric focus and limited carb variety.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers structured flexibility for social and travel scenarios but requires planning for fasting days.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Balances common, affordable ingredients with moderate meal planning and preparation demands, though structured adherence may challenge busy lifestyles.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides balanced protein and fiber to support satiety but lacks robust evidence on long-term appetite suppression.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term 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.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate macronutrient balance but lacks robust evidence for sustained hormonal regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides moderate protein and balanced fats but lacks flexibility for individual needs and evidence for optimal outcomes.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
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.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary diversity for some.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
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.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
7
Provides structured portion control and satiety-supporting nutrients but lacks explicit calorie tracking and flexibility for precise energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
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
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides balanced macronutrients but lacks specific athletic timing strategies and may underfuel high-intensity athletes.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential with some evidence for fat loss but limited long-term sustainability and mixed metabolic outcomes.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.