Total Rating
4.6
out of 10
5.5
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with mixed effects on inflammation and lipid profiles.
7
Moderately improves metabolic markers but lacks robust evidence for long-term lipid and inflammatory benefits.
Micronutrients ⓘ
3
Severely restricts key food groups essential for B12, D, iodine, and iron, risking chronic deficiencies without supplementation.
5
Lacks reliable sources for iodine and vitamin D without supplementation, risking deficiencies in key micronutrients.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient density per calorie.
6
Provides moderate nutrient density through whole foods but limits phytonutrient diversity due to restrictive plant food exclusions.
Overall Health ⓘ
3
Limited nutritional adequacy and weak population-level evidence for long-term health benefits.
5
Limited nutritional adequacy and long-term sustainability, with mixed evidence for chronic disease prevention.
Sustainability ⓘ
5
Moderate restrictions and potential for social/psychological challenges limit long-term adherence.
4
High restrictions and limited flexibility reduce long-term adherence potential.
Lifestyle Fit ⓘ
4
Severely restricts food choices, limiting social flexibility and practicality in real-world settings.
4
Severe restrictions limit social engagement, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
6
Requires avoiding common plant foods and may increase cost and meal planning complexity.
5
Requires significant cost, planning, and effort due to restrictive food exclusions and limited ingredient availability.
Appetite Control ⓘ
6
Moderate protein and fat intake may support satiety, but limited fiber and potential glycemic fluctuations could hinder appetite control.
7
Provides adequate protein and fat for satiety but may lack sufficient fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and avoids harmful fats but may lack diverse unsaturated fat sources compared to omnivorous diets.
7
Provides moderate omega-3s from fish but may lack sufficient EPA/DHA and balance omega-6 intake from seeds/oils.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in total fiber quantity due to exclusion of high-fiber plant foods.
6
Provides moderate fiber from limited plant sources but falls short of optimal quantity and diversity for gut and metabolic health.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of key prebiotic/fermented foods hinder microbiome support.
6
Limited fiber diversity and restrictive exclusions may hinder microbiome diversity despite some prebiotic and fermented food inclusion.
Hormonal Support ⓘ
6
Limited evidence supports hormonal balance, with potential risks from restrictive nutrient exclusions.
6
Provides adequate nutrients for hormone production but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Limited adaptability and evidence-based support for macro ratios, with potential for restrictive carbohydrate intake.
5
Limited adaptability and restrictive carbohydrate intake may hinder optimal macro balance for varied goals and energy needs.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins but may lack plant-based diversity and precise amino acid balance in strict adherence.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may struggle with consistent sufficiency due to restrictive nature and limited plant-based options.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to exclusion of common plant foods, though adaptable with seasoning and animal products.
6
Offers flavorful whole foods with variety but may require effort to maintain palatability.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and restrictive nature.
6
May support moderate fat loss with adequate protein but risks muscle loss and energy deficits due to restrictive nature.
Energy Balance ⓘ
5
Limited structured calorie control and satiety support, with inconsistent evidence for reliable energy management.
5
Limited structure for intentional calorie control but supports satiety through high-protein and fiber-rich foods.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits risk muscle loss without strict adherence to high-quality animal proteins.
5
Limited protein variety and potential energy deficits may hinder lean mass retention during restrictive phases.
Athletic Support ⓘ
4
May restrict key energy and protein sources, risking underfueling and nutrient gaps for athletes.
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder energy and recovery for athletes.
Weight Loss ⓘ
4
Limited evidence supports sustained fat loss without significant dietary restrictions or long-term metabolic risks.
5
Limited evidence for sustained fat loss due to restrictive nature and lack of long-term studies.
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.