Total Rating
5.0
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers with high saturated fat intake.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks reliable coverage of critical vitamins and minerals like calcium, iodine, and vitamin D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
4
Prioritizes calorie-dense fats over diverse, minimally processed plant foods, limiting phytonutrient variety and nutrient efficiency per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Limited nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
4
Requires strict adherence, limits flexibility, and may cause psychological stress due to restrictive food choices.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, with rigid food restrictions that may disrupt daily routines and reduce long-term adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires strict fat avoidance and may limit food variety, increasing complexity and reducing long-term feasibility.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Provides moderate satiety through protein and fat but may lack fiber and sustainable behavioral strategies.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
3
Severely restricts essential healthy fats and lacks sufficient omega-3 sources, risking cardiovascular and hormonal imbalances.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from whole foods but lacks consistency and diversity in fiber types across phases.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive health.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but lacks comprehensive micronutrient coverage and may disrupt sex hormone balance with excessive saturated fat.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides moderate protein and carbs but restricts fat too severely, limiting metabolic flexibility and nutrient diversity.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
5
Provides moderate protein sufficiency but relies on incomplete plant sources with limited amino acid balance and digestibility.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety with plant-based emphasis but risks monotony without intentional seasoning or ingredient diversity.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss despite potential fat reduction.
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 ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during weight loss.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for metabolic adaptation and poor long-term adherence.
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.