Total Rating
4.1
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Limited evidence supports measurable improvements in metabolic markers like blood sugar, lipids, and inflammation compared to well-established diets.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Severely restricts key animal-based micronutrient sources, risking deficiencies in B12, D, iodine, and calcium without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed animal products reduce nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term disease prevention evidence undermine its overall health benefits.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires extreme dietary restrictions, limited food variety, and significant time/effort, making long-term adherence challenging.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severe dietary restrictions limit social engagement, travel flexibility, and adaptability, creating significant lifestyle challenges.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited foods with complex preparation and strict adherence, limiting accessibility and sustainability for most.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or craving management.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Limited inclusion of high-quality omega-3 sources like fish, with potential for imbalanced omega-6 intake and restrictive fat variety.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from limited plant sources but lacks diversity and evidence for optimal gut health outcomes.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber diversity and restrictive nature may hinder microbiome diversity and long-term digestive tolerance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive nutrient profile and lack of robust evidence on hormone regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Restricts macronutrient flexibility and prioritizes gut healing over balanced energy and nutrient diversity.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
4
Provides limited high-quality animal protein sources but lacks sufficient amino acid diversity and quantity for optimal muscle recovery and satiety.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Offers some flavorful elements but limited variety and potential for monotony due to strict ingredient restrictions.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
May support fat loss but lacks robust evidence for lean mass preservation and training compatibility.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and rigid restrictions hinder consistent energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
Limited protein quality and quantity may hinder muscle retention during calorie deficits.
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 ⓘ
4
Limited carbohydrate availability and restrictive nature may hinder energy and recovery for athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
3
Limited evidence supports sustainable fat loss, with restrictive nature and lack of calorie deficit mechanisms hindering long-term weight management.
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.