Total Rating
8.1
out of 10
4.0
out of 10
Metabolic Health ⓘ
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
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 guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.