Total Rating
6.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for metabolic markers but lacks robust evidence compared to other structured diets.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may require careful planning to ensure optimal bioavailability and prevent deficiencies in specific nutrients like vitamin B12 and iron.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with balanced animal and plant foods but lacks optimal phytonutrient diversity and may rely on processed items.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Provides adequate nutrition when balanced but lacks strong evidence for long-term disease prevention and metabolic benefits compared to other well-researched diets.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Balances cultural adherence with practical limitations in flexibility and accessibility.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Offers structured dietary rules but imposes significant social and logistical constraints that limit flexibility and real-world adaptability.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires specialized certification and potentially higher costs, limiting accessibility and affordability for many.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Offers moderate satiety from protein and fiber but lacks strong evidence on sustained appetite suppression.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Provides moderate omega-3 sources from fish but may lack sufficient EPA/DHA and risk higher saturated fats from meat-heavy variations.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Offers moderate fiber diversity from permitted plant foods but lacks inherent emphasis on high-fiber whole foods compared to strict plant-based diets.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides moderate fiber and fermented foods but has restrictions limiting microbiome diversity.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients generally supportive of hormonal regulation but lacks specific evidence for targeted hormonal outcomes.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides moderate flexibility in macronutrient distribution but lacks specific evidence-based optimization for diverse health goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate protein sources but may lack optimal amino acid balance and digestibility compared to stricter omnivorous diets.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack the culinary diversity and boldness of non-restrictive diets.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass maintenance when protein and energy needs are met, but lacks specific design for optimal body composition outcomes.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
5
Provides moderate satiety through varied food choices but lacks structured calorie control mechanisms.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
7
Supports lean mass preservation through adequate protein and energy availability but lacks specific optimization for muscle retention.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients but lacks specific evidence for enhanced athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Provides moderate calorie control through food restrictions but lacks specific mechanisms for sustained fat loss or metabolic optimization.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.