Total Rating
5.7
out of 10
6.3
out of 10
Metabolic Health ⓘ
6
May offer moderate benefits for blood sugar control but lacks robust evidence on long-term lipid and inflammatory markers.
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
Micronutrients ⓘ
5
Lacks critical micronutrients like vitamin C and may inadequately supply folate and magnesium without strategic dietary variety.
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density with some phytonutrient diversity but lacks optimal variety and bioavailability considerations.
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
Overall Health ⓘ
6
Offers potential benefits from plant-based elements but risks nutrient deficiencies and long-term sustainability challenges due to ketogenic constraints.
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
Sustainability ⓘ
6
Offers moderate flexibility and reduced psychological strain compared to strict plant-based diets but may face challenges with cost and long-term adherence evidence.
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict carnivore focus.
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires careful meal planning and preparation effort.
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack optimal satiety signals compared to higher-protein or balanced macronutrient diets.
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
Fat Quality ⓘ
5
Provides limited omega-3 sources and high saturated fats, risking cardiovascular and inflammatory risks.
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
Fiber Intake ⓘ
2
Severely restricts dietary fiber, leading to inadequate intake and potential digestive and metabolic risks.
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
Hormonal Support ⓘ
5
Limited micronutrient adequacy and potential iodine deficiency may impair hormone regulation.
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat intake balance.
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and nutrient diversity.
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
Taste ⓘ
6
Offers moderate flavor variety with animal-based foods but lacks broad culinary adaptability and may feel repetitive over time.
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
Body Composition ⓘ
6
Provides adequate protein for lean mass support but risks muscle loss with excessive fat intake and limited long-term evidence for optimal fat-to-muscle ratio.
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
Energy Balance ⓘ
5
Limited flexibility and potential for overeating due to high-fat density and restrictive structure.
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder lean mass retention during restrictive phases.
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
Athletic Support ⓘ
5
Provides adequate protein and fat but lacks sufficient carbohydrates for sustained energy and recovery, limiting its effectiveness for most athletic demands.
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
Weight Loss ⓘ
5
May lead to short-term weight loss but lacks robust long-term evidence for sustained fat loss and carries risks of metabolic strain and poor sustainability.
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
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.