Total Rating
5.1
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, D, and fiber without supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
5
Prioritizes high-protein, low-carb foods but limits phytonutrient diversity and nutrient variety per calorie.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential long-term risks offset short-term metabolic benefits.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
5
Its strict initial phases and limited flexibility reduce long-term adherence potential.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
5
Requires strict meal planning, specific protein sources, and frequent preparation efforts, limiting accessibility and affordability for long-term adherence.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
High protein and low-carb structure may reduce hunger but strict early phases risk cravings and overeating.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
5
Limited emphasis on omega-3s and balanced unsaturated fats, with potential for high omega-6 intake.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet recommended daily intake for most phases.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
4
Limited fiber and prebiotic diversity, potential for digestive distress, and minimal microbiome-supporting foods.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive phases, potential micronutrient deficiencies, and stress hormone elevation from caloric restriction.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
4
Prioritizes high protein and low carbs/fats, leading to potential imbalances and limited adaptability.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
5
Limited flavor variety and restrictive early phases may reduce long-term enjoyment and adherence.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Promotes fat loss with moderate muscle preservation but risks nutrient imbalances and long-term adherence challenges.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Provides structured calorie control in early phases but lacks long-term flexibility and predictability for sustained energy balance.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
High protein content supports muscle retention but severe calorie restriction during phases risks muscle loss.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited carbohydrate intake may impair energy availability and glycogen replenishment for most athletic activities.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Promotes short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant adherence challenges.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.