Total Rating
5.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
7
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
6
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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 adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
Macro Balance ⓘ
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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 risks insufficiency if intake is not carefully managed.
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 flavorful and satisfying meals with variety but may require effort to avoid monotony.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
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
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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 but faces sustainability and metabolic adaptation 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.