Total Rating
5.7
out of 10
6.6
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 improves lipid profiles and reduces inflammation but may vary in blood glucose stability and metabolic flexibility depending on food quality and individual factors.
Micronutrients ⓘ
5
Lacks critical micronutrients like vitamin C and may inadequately supply folate and magnesium without strategic dietary variety.
5
Lacks essential micronutrients like B12, D, and iodine without fortification or 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 faces bioavailability challenges and risks nutrient gaps without careful planning.
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 substantial 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 and accessibility but may face challenges with strict adherence and long-term psychological tolerance.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict carnivore focus.
6
Moderate social adaptability but requires careful planning for travel and spontaneity.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires careful meal planning and preparation effort.
7
Offers reasonable affordability and accessibility but requires moderate meal planning and preparation effort.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack optimal satiety signals compared to higher-protein or balanced macronutrient diets.
7
Provides moderate satiety through fiber and protein but risks hunger if not balanced with complex carbs and adequate protein.
Fat Quality ⓘ
5
Provides limited omega-3 sources and high saturated fats, risking cardiovascular and inflammatory risks.
7
Provides adequate unsaturated fats but lacks sufficient EPA/DHA from animal sources, limiting cardiovascular and cognitive benefits.
Fiber Intake ⓘ
2
Severely restricts dietary fiber, leading to inadequate intake and potential digestive and metabolic risks.
8
Provides adequate fiber quantity and diversity but may lack optimal nutrient density and practical tolerance in some cases.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
7
Enhances gut microbiome diversity through fiber and plant variety but may lack fermented foods and risk digestive discomfort without careful planning.
Hormonal Support ⓘ
5
Limited micronutrient adequacy and potential iodine deficiency may impair hormone regulation.
6
Provides adequate fiber and protein for satiety but risks deficiencies in B12, iodine, and zinc if not fortified, impacting sex and thyroid hormones.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat intake balance.
7
Provides adequate protein and fiber but may lack fat variety and require careful planning for optimal macro balance.
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.
7
Offers substantial flavor variety and adaptability but requires careful planning to avoid monotony and ensure palatability.
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
Vegetarian diets can support moderate fat loss and lean mass preservation if well-planned, but risk muscle loss and energy deficits if protein or calorie intake is insufficient.
Energy Balance ⓘ
5
Limited flexibility and potential for overeating due to high-fat density and restrictive structure.
6
Provides moderate satiety and flexibility but requires careful planning to avoid hidden calories and maintain consistent energy intake.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder lean mass retention during restrictive phases.
6
Vegetarian diets can support lean mass with adequate protein and energy, but risk muscle loss if not meticulously planned due to lower protein quality and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate protein and fat but lacks sufficient carbohydrates for sustained energy and recovery, limiting its effectiveness for most athletic demands.
6
Provides adequate macronutrients and micronutrients when well-planned but risks deficiencies in iron, B12, and vitamin D without supplementation, potentially hindering performance and recovery.
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
Provides moderate weight loss potential through calorie deficit and satiety but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.