Total Rating
5.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and insulin sensitivity but risks elevated LDL and metabolic stress due to high protein intake and restrictive phases.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, D, and fiber 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 ⓘ
5
Prioritizes high-protein, low-carb foods but limits phytonutrient diversity and nutrient variety per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential long-term risks offset short-term metabolic benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Its strict initial phases and limited flexibility reduce long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Its strict initial phase and limited food flexibility create significant challenges for social integration and daily routine adaptability.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires strict meal planning, specific protein sources, and frequent preparation efforts, limiting accessibility and affordability for long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
High protein and low-carb structure may reduce hunger but strict early phases risk cravings and overeating.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
5
Limited emphasis on omega-3s and balanced unsaturated fats, with potential for high omega-6 intake.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet recommended daily intake for most phases.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber and prebiotic diversity, potential for digestive distress, and minimal microbiome-supporting foods.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive phases, potential micronutrient deficiencies, and stress hormone elevation from caloric restriction.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Prioritizes high protein and low carbs/fats, leading to potential imbalances and limited adaptability.
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, meeting sufficiency for muscle preservation 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 ⓘ
5
Limited flavor variety and restrictive early phases may reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss with moderate muscle preservation but risks nutrient imbalances and long-term adherence challenges.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides structured calorie control in early phases but lacks long-term flexibility and predictability for sustained energy balance.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
High protein content supports muscle retention but severe calorie restriction during phases risks muscle 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 ⓘ
4
Limited carbohydrate intake may impair energy availability and glycogen replenishment for most athletic activities.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant adherence challenges.
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.