Total Rating
4.6
out of 10
6.2
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with mixed effects on inflammation and lipid profiles.
6
May offer marginal benefits for specific sensitivities but lacks robust evidence for broad metabolic improvements.
Micronutrients ⓘ
3
Severely restricts key food groups essential for B12, D, iodine, and iron, risking chronic deficiencies without supplementation.
7
Generally meets most micronutrient needs but risks deficiencies in B12, iron, and calcium without fortified foods or supplements.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient density per calorie.
7
Offers moderate nutrient density with potential for high phytonutrient diversity but risks lower efficiency due to processed gluten-free products and possible nutrient gaps if not well-balanced.
Overall Health ⓘ
3
Limited nutritional adequacy and weak population-level evidence for long-term health benefits.
5
Provides limited benefits for specific conditions but risks nutrient deficiencies and lacks robust evidence for general population health.
Sustainability ⓘ
5
Moderate restrictions and potential for social/psychological challenges limit long-term adherence.
6
Requires careful planning and can be costly, limiting long-term flexibility and accessibility for most individuals.
Lifestyle Fit ⓘ
4
Severely restricts food choices, limiting social flexibility and practicality in real-world settings.
7
Offers moderate flexibility for social and travel scenarios but requires planning and may limit spontaneous eating.
Practicality ⓘ
6
Requires avoiding common plant foods and may increase cost and meal planning complexity.
6
Requires moderate cost, careful planning, and access to specialty items but remains feasible for many with consistent effort.
Appetite Control ⓘ
6
Moderate protein and fat intake may support satiety, but limited fiber and potential glycemic fluctuations could hinder appetite control.
6
May offer moderate satiety through fiber and protein but risks overeating with processed gluten-free alternatives.
Fat Quality ⓘ
8
Provides adequate omega-3s from fish and avoids harmful fats but may lack diverse unsaturated fat sources compared to omnivorous diets.
6
Offers moderate healthy fat sources but lacks emphasis on omega-3 adequacy and may include processed gluten-free items with poor fat quality.
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 potential but relies on individual food choices and may lack diversity in fiber sources.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of key prebiotic/fermented foods hinder microbiome support.
6
May improve digestion for gluten-sensitive individuals but lacks inherent fiber diversity and risk of processed gluten-free foods.
Hormonal Support ⓘ
6
Limited evidence supports hormonal balance, with potential risks from restrictive nutrient exclusions.
6
Provides moderate support for hormonal balance through reduced gluten-related inflammation but lacks strong evidence for systemic hormonal regulation.
Macro Balance ⓘ
5
Limited adaptability and evidence-based support for macro ratios, with potential for restrictive carbohydrate intake.
6
Offers flexibility in macronutrient distribution but lacks inherent structure to optimize functional ratios.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins but may lack plant-based diversity and precise amino acid balance in strict adherence.
7
Provides adequate protein sources but risks incomplete amino acid profiles and lower digestibility if reliant on processed gluten-free products.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to exclusion of common plant foods, though adaptable with seasoning and animal products.
7
Offers moderate flavor variety and adaptability but risks blandness without intentional seasoning.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and restrictive nature.
5
Offers moderate fat loss potential but lacks inherent support for lean mass preservation and resistance training performance.
Energy Balance ⓘ
5
Limited structured calorie control and satiety support, with inconsistent evidence for reliable energy management.
5
Offers moderate control over calorie intake but lacks inherent structure for consistent energy management.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits risk muscle loss without strict adherence to high-quality animal proteins.
6
Neutral impact on lean mass preservation due to variable protein adequacy and energy availability depending on individual adherence and food choices.
Athletic Support ⓘ
4
May restrict key energy and protein sources, risking underfueling and nutrient gaps for athletes.
6
Provides adequate macronutrients but risks micronutrient deficiencies and underfueling if not carefully structured.
Weight Loss ⓘ
4
Limited evidence supports sustained fat loss without significant dietary restrictions or long-term metabolic risks.
5
May lead to modest weight loss in some individuals but lacks consistent evidence for sustained fat loss or calorie deficit without dietary restraint.
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.