Total Rating
6.2
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
7
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
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.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
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.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
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.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
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 carbohydrate restriction without clear metabolic benefit.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
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.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
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
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.