Total Rating
3.9
out of 10
5.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with risks of dyslipidemia and inflammation.
6
Provides moderate benefits for inflammation and lipid profiles but lacks robust evidence on long-term metabolic stability and may pose risks with high saturated fat intake.
Micronutrients ⓘ
3
Lacks critical micronutrients like vitamin C and may inadequately supply calcium and vitamin D without supplementation.
5
Provides adequate animal-based micronutrients but lacks sufficient vitamin C and may inadequately supply vitamin D and iodine without supplementation.
Nutrient Density ⓘ
4
Lacks phytonutrient diversity and essential plant-derived nutrients, relying heavily on calorie-dense animal foods with limited bioavailable micronutrient variety.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
4
Lacks essential plant-based nutrients and has limited evidence for long-term health benefits.
6
Provides adequate nutrients from animal sources but carries risks of high saturated fat and limited plant-based diversity.
Sustainability ⓘ
3
Severely restricts food variety and flexibility, leading to high psychological stress and limited long-term adherence potential.
3
Relies on inaccessible, culturally specific foods and lacks flexibility for modern lifestyles.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and adaptability, causing significant lifestyle disruption.
4
Limited flexibility and accessibility hinder integration with modern lifestyles and travel demands.
Practicality ⓘ
4
Requires significant cost, limited food variety, and potential meal monotony affecting long-term adherence.
2
Requires inaccessible, expensive, and logistically complex food sources with minimal real-world feasibility.
Appetite Control ⓘ
6
Provides adequate protein and fat for satiety but lacks fiber and may trigger cravings due to restrictive nature.
6
High protein and fat content provide satiety but lack fiber and may risk overeating due to energy density.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3s, with potential for high saturated fat intake and imbalanced omega-6 to omega-3 ratio.
9
Provides high-quality omega-3s from marine sources and minimal trans fats, with balanced saturated fats from whole foods.
Fiber Intake ⓘ
1
Severely restricts fiber-rich plant foods, leading to minimal fiber intake and poor support for gut and metabolic health.
1
Extremely low in fiber, relying on minimal plant sources and animal products with negligible diverse fiber types.
Gut Health ⓘ
3
Severely limits dietary fiber and prebiotic/fermented foods, risking microbiome diversity and digestive health.
3
Severely limited dietary fiber and plant-based diversity impairs microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
Provides adequate fat and protein for hormone synthesis but may disrupt insulin sensitivity and cortisol balance due to high saturated fat and potential micronutrient deficiencies.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility in fat and carb adjustments for diverse goals.
6
Provides adequate protein and healthy fats but severely restricts carbohydrates without clear evidence-based justification for most modern populations.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and micronutrient synergy in some scenarios.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and modern satiety balance.
Taste ⓘ
6
Offers rich, savory flavors but lacks variety and adaptability, potentially leading to monotony over time.
5
Offers rich, savory flavors from fatty meats and fish but lacks variety and plant-based diversity, limiting long-term enjoyment.
Body Composition ⓘ
5
Promotes fat loss with adequate protein but risks muscle loss and lacks robust long-term evidence for optimal body composition.
5
Provides adequate protein for lean mass preservation but lacks structured fat loss mechanisms and may compromise metabolic flexibility without caloric control.
Energy Balance ⓘ
5
Provides satiety from high protein/fat but lacks structured calorie control, flexibility for deficit/surplus, and robust evidence for consistent energy management.
4
Limited calorie control and predictability due to reliance on natural food availability, but supports satiety through high protein and fat content.
Lean Mass ⓘ
5
Provides adequate protein but may compromise energy availability and training performance, limiting lean mass preservation during caloric restriction.
5
Provides adequate protein but may hinder resistance training performance due to low carbohydrate intake.
Athletic Support ⓘ
5
Provides adequate protein but lacks sufficient carbohydrates for high-intensity training and may compromise energy availability.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for sustained energy and glycogen replenishment in high-intensity or endurance training.
Weight Loss ⓘ
5
May induce short-term weight loss through calorie restriction but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.