Total Rating
4.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with mixed effects on inflammation and lipid profiles.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Severely restricts key food groups essential for B12, D, iodine, and iron, risking chronic deficiencies without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient density per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
3
Limited nutritional adequacy and weak population-level evidence for long-term health benefits.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Moderate restrictions and potential for social/psychological challenges limit long-term adherence.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
4
Severely restricts food choices, limiting social flexibility and practicality in real-world settings.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
6
Requires avoiding common plant foods and may increase cost and meal planning complexity.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Moderate protein and fat intake may support satiety, but limited fiber and potential glycemic fluctuations could hinder appetite control.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and avoids harmful fats but may lack diverse unsaturated fat sources compared to omnivorous diets.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in total fiber quantity due to exclusion of high-fiber plant foods.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of key prebiotic/fermented foods hinder microbiome support.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Limited evidence supports hormonal balance, with potential risks from restrictive nutrient exclusions.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Limited adaptability and evidence-based support for macro ratios, with potential for restrictive carbohydrate intake.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins but may lack plant-based diversity and precise amino acid balance in strict adherence.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to exclusion of common plant foods, though adaptable with seasoning and animal products.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and restrictive nature.
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
Limited structured calorie control and satiety support, with inconsistent evidence for reliable energy management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits risk muscle loss without strict adherence to high-quality animal proteins.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
May restrict key energy and protein sources, risking underfueling and nutrient gaps for athletes.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
4
Limited evidence supports sustained fat loss without significant dietary restrictions or long-term metabolic risks.
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.