Total Rating
5.4
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks critical nutrients like B12 and iodine without supplementation, leading to significant deficiency risks.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate nutrient variety but may lack sufficient bioavailability and phytonutrient diversity in strict plant-based formulations.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
Provides adequate macronutrients but risks long-term nutrient deficiencies and cardiovascular concerns.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
5
Requires strict dietary restrictions and complex meal planning, limiting long-term adherence and flexibility.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
6
Moderate social flexibility but limited adaptability during travel and requires significant meal planning.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires significant cost, planning, and effort to maintain long-term without specialized resources.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
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
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies on processed fats and lacks sufficient omega-3s, risking cardiovascular and inflammatory risks.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient quantity and limited diversity in fiber sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but lacks fermented foods and evidence of microbiome-specific benefits.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate protein and fat for hormonal balance but may risk cortisol elevation and micronutrient deficiencies without careful planning.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat quality considerations.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from animal sources with adequate amino acids and digestibility.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and meal creativity.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy limitations.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
6
Offers moderate satiety through fiber and plant-based foods but lacks structured calorie control and flexibility for different energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
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
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides adequate macronutrients but may struggle with energy density and micronutrient adequacy for high-intensity athletic demands.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited long-term evidence for sustained fat loss without significant adherence challenges.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.