Total Rating
5.9
out of 10
5.5
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
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
6
Provides most essential micronutrients through animal products but lacks reliable sources for vitamin D and iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Prioritizes calorie-dense animal products and select vegetables but lacks broad phytonutrient diversity and relies on processed items.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
5
Strict food restrictions and limited flexibility reduce long-term adherence potential and practicality for most individuals.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
5
Its strict food restrictions and emphasis on specific preparation methods limit social flexibility and real-world adaptability.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
Requires specific costly ingredients and strict food restrictions that may limit accessibility and affordability for many.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to strict restrictions.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
3
Severely restricts diverse fiber sources, leading to insufficient quantity and limited microbiome-supporting diversity.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of key prebiotic foods may hinder microbiome health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Balances macronutrients to support hormone stability but may lack sufficient micronutrient diversity and evidence for long-term hormonal outcomes.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but lacks flexibility and evidence for optimal carbohydrate balance.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
9
Provides high-quality animal-based proteins with complete amino acids and good digestibility, supporting muscle recovery and satiety.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers flavorful high-fat options but limits plant-based variety, potentially reducing long-term enjoyment.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
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 while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
7
Provides structured macronutrient guidelines and satiety from fats/protein but lacks explicit calorie tracking and flexibility for precise energy management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
7
Provides sufficient high-quality protein but may limit dietary flexibility and energy availability during calorie deficits.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
6
Provides adequate protein and fats but may lack sufficient carbohydrates for optimal endurance performance and risk micronutrient deficiencies.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.