Total Rating
3.8
out of 10
5.7
out of 10
Metabolic Health ⓘ
4
Limited evidence supports sustained metabolic benefits, with risks of insulin resistance and lipid imbalances from extreme calorie restriction.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
2
Severely lacks essential vitamins and minerals like B12, D, and iron, leading to high deficiency risk.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and potential bioavailability trade-offs.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
3
Likely leads to nutrient deficiencies and metabolic risks due to processed ingredients and unsustainable restrictions.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Relies on short-term restrictive eating patterns that trigger cravings, social disruption, and long-term metabolic risks, making long-term adherence highly unlikely.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited flexibility during strict phases disrupts social and travel scenarios, increasing stress and reducing long-term adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Requires minimal preparation and affordability but may lack flexibility and long-term sustainability.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
2
Relies on high sugar and low protein/fiber, leading to intense cravings and hunger despite calorie restriction.
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 unsaturated fats but may lack sufficient EPA/DHA and risk imbalanced omega-6 to omega-3 ratios.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
1
Severely deficient in fiber quantity and quality, relying on processed foods that lack diverse, nutrient-dense fiber sources.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
2
Severely compromises gut microbiome diversity and promotes inflammatory, low-fiber, ultra-processed foods linked to digestive distress.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
2
Severely disrupts hormonal balance through extreme caloric restriction, nutrient deficiencies, and erratic blood sugar fluctuations.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Severely restricts protein and fiber while prioritizing high-sugar snacks, leading to metabolic stress and poor long-term adherence.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some contexts.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers moderate flavor satisfaction but limited variety and potential satiety issues.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
2
Severely lacks protein and nutrients, risking muscle loss and metabolic dysfunction.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Limited calorie control due to reliance on satiety cues without structured tracking or portion guidance.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant lean mass loss during fat loss.
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 ⓘ
3
Lacks sufficient carbohydrates for energy, essential micronutrients, and balanced macronutrients to support training and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Creates a calorie deficit but risks weight regain and metabolic instability due to structured cheat days.
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.