Total Rating
4.6
out of 10
5.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with mixed effects on inflammation and lipid profiles.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
3
Severely restricts key food groups essential for B12, D, iodine, and iron, risking chronic deficiencies without supplementation.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient density per calorie.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive 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 risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
5
Moderate restrictions and potential for social/psychological challenges limit long-term adherence.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
4
Severely restricts food choices, limiting social flexibility and practicality in real-world settings.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
Requires avoiding common plant foods and may increase cost and meal planning complexity.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
6
Moderate protein and fat intake may support satiety, but limited fiber and potential glycemic fluctuations could hinder appetite control.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
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
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in total fiber quantity due to exclusion of high-fiber plant foods.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of key prebiotic/fermented foods hinder microbiome support.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
6
Limited evidence supports hormonal balance, with potential risks from restrictive nutrient exclusions.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
5
Limited adaptability and evidence-based support for macro ratios, with potential for restrictive carbohydrate intake.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins but may lack plant-based diversity and precise amino acid balance in strict adherence.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
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 flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and restrictive nature.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
5
Limited structured calorie control and satiety support, with inconsistent evidence for reliable energy management.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits risk muscle loss without strict adherence to high-quality animal proteins.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
4
May restrict key energy and protein sources, risking underfueling and nutrient gaps for athletes.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
Weight Loss ⓘ
4
Limited evidence supports sustained fat loss without significant dietary restrictions or long-term metabolic risks.
6
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and long-term adherence.
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.