Total Rating
5.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles in some individuals but risks elevated LDL and inflammation from high animal protein intake.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks critical nutrients like B12 and iodine without supplementation, leading to significant deficiency risks.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient variety but may lack sufficient bioavailability and phytonutrient diversity in strict plant-based formulations.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Provides adequate macronutrients but risks long-term nutrient deficiencies and cardiovascular concerns.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires strict dietary restrictions and complex meal planning, limiting long-term adherence and flexibility.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Moderate social flexibility but limited adaptability during travel and requires significant meal planning.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant cost, planning, and effort to maintain long-term without specialized resources.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
May provide adequate fiber but risks low protein and unstable glycemic control, leading to potential hunger and cravings without careful planning.
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
Relies on processed fats and lacks sufficient omega-3s, risking cardiovascular and inflammatory risks.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient quantity and limited diversity in fiber sources.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but lacks fermented foods and evidence of microbiome-specific benefits.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate protein and fat for hormonal balance but may risk cortisol elevation and micronutrient deficiencies without careful planning.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat quality considerations.
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, complete proteins from animal sources with adequate amino acids and digestibility.
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 variety but risks monotony without intentional seasoning and meal creativity.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy limitations.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Offers moderate satiety through fiber and plant-based foods but lacks structured calorie control and flexibility for different energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with muscle retention due to potential amino acid imbalances and energy deficit risks in strict plant-based versions.
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 ⓘ
6
Provides adequate macronutrients but may struggle with energy density and micronutrient adequacy for high-intensity athletic demands.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited long-term 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.