Total Rating
6.5
out of 10
6.0
out of 10
Metabolic Health ⓘ
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense fiber sources.
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 ⓘ
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
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 ⓘ
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
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
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain fat loss.
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.