Total Rating
3.9
out of 10
5.5
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with risks of dyslipidemia and inflammation.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Lacks critical micronutrients like vitamin C and may inadequately supply calcium and vitamin D without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
4
Lacks phytonutrient diversity and essential plant-derived nutrients, relying heavily on calorie-dense animal foods with limited bioavailable micronutrient variety.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
4
Lacks essential plant-based nutrients and has limited evidence for long-term health benefits.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
3
Severely restricts food variety and flexibility, leading to high psychological stress and limited long-term adherence potential.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and adaptability, causing significant lifestyle disruption.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
4
Requires significant cost, limited food variety, and potential meal monotony affecting long-term adherence.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Provides adequate protein and fat for satiety but lacks fiber and may trigger cravings due to restrictive nature.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
1
Severely restricts fiber-rich plant foods, leading to minimal fiber intake and poor support for gut and metabolic health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
3
Severely limits dietary fiber and prebiotic/fermented foods, risking microbiome diversity and digestive health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks flexibility in fat and carb adjustments for diverse goals.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
6
Offers rich, savory flavors but lacks variety and adaptability, potentially leading to monotony over time.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
5
Promotes fat loss with adequate protein but risks muscle loss and lacks robust long-term evidence for optimal body composition.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
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.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
5
Provides adequate protein but may compromise energy availability and training performance, limiting lean mass preservation during caloric restriction.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
5
Provides adequate protein but lacks sufficient carbohydrates for high-intensity training and may compromise energy availability.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.