Total Rating
5.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through low-carb, high-fat structure but lacks robust long-term evidence on lipid profiles and inflammation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal products but lacks reliable sources for vitamin D and iodine 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 and select vegetables but lacks broad phytonutrient diversity and relies on processed items.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Strict food restrictions and limited flexibility reduce long-term adherence potential and practicality for most individuals.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Its strict food restrictions and emphasis on specific preparation methods limit social flexibility and real-world adaptability.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires specific costly ingredients and strict food restrictions that may limit accessibility and affordability for many.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to strict restrictions.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Emphasizes whole-food saturated and unsaturated fats but may over-rely on animal-based saturated fats and lacks explicit focus on omega-3 balance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts diverse fiber sources, leading to insufficient quantity and limited microbiome-supporting diversity.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of key prebiotic foods may hinder microbiome health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Balances macronutrients to support hormone stability but may lack sufficient micronutrient diversity and evidence for long-term hormonal outcomes.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal carbohydrate balance.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
9
Provides high-quality animal-based proteins with complete amino acids and good digestibility, supporting muscle recovery and satiety.
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 high-fat options but limits plant-based variety, potentially reducing long-term enjoyment.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Provides sufficient protein for muscle preservation but may compromise fat loss quality and resistance training performance due to high fat intake and limited evidence for 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 macronutrient guidelines and satiety from fats/protein 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 sufficient high-quality protein but may limit dietary flexibility and energy availability during calorie deficits.
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 adequate protein and fats but may lack sufficient carbohydrates for optimal endurance performance and risk micronutrient deficiencies.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
May induce short-term weight loss through calorie restriction and satiety but lacks robust long-term evidence for sustained fat loss and sustainability.
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.