Total Rating
4.8
out of 10
6.2
out of 10
Metabolic Health ⓘ
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
Body Composition ⓘ
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential adherence challenges.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
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.