Total Rating
6.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
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
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
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 ⓘ
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
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.