Total Rating
5.9
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal products but lacks reliable sources for vitamin D and iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products and select vegetables but lacks broad phytonutrient diversity and relies on processed items.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Strict food restrictions and limited flexibility reduce long-term adherence potential and practicality for most individuals.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Its strict food restrictions and emphasis on specific preparation methods limit social flexibility and real-world adaptability.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
Requires specific costly ingredients and strict food restrictions that may limit accessibility and affordability for many.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to strict restrictions.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
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.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
3
Severely restricts diverse fiber sources, leading to insufficient quantity and limited microbiome-supporting diversity.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of key prebiotic foods may hinder microbiome health.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
7
Balances macronutrients to support hormone stability but may lack sufficient micronutrient diversity and evidence for long-term hormonal outcomes.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal carbohydrate balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
9
Provides high-quality animal-based proteins with complete amino acids and good digestibility, supporting muscle recovery and satiety.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers flavorful high-fat options but limits plant-based variety, potentially reducing long-term enjoyment.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
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.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
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 satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
7
Provides sufficient high-quality protein but may limit dietary flexibility and energy availability during calorie deficits.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate protein and fats but may lack sufficient carbohydrates for optimal endurance performance and risk micronutrient deficiencies.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
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
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.