Total Rating
5.1
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
May modestly improve insulin sensitivity but risks metabolic stress with extreme protein restriction.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
3
Likely insufficient in critical micronutrients like B12, iron, and iodine without supplementation.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient deficiencies and poor bioavailability due to limited protein sources and potential reliance on processed foods.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
May reduce chronic disease risk in specific populations but risks nutrient deficiencies and long-term sustainability challenges.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
6
Moderate flexibility and practicality but may require careful planning and could lead to social or psychological challenges.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
5
Limited adaptability to social and travel scenarios while maintaining practicality and minimizing cognitive load.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
7
It requires moderate adjustments to meal planning and sourcing affordable protein alternatives but remains accessible and feasible for most lifestyles.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
4
Limited protein may increase hunger, but fiber and volume can partially compensate for satiety.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
5
Relies heavily on plant-based fats with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
4
Typically lacks sufficient fiber diversity and quantity to support optimal gut and metabolic health.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
5
May offer moderate fiber and prebiotic potential but lacks consistent evidence for microbiome diversity or digestive benefits.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
5
May disrupt satiety hormones and micronutrient balance, but can support stable glucose if well-formulated.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
4
Insufficient protein may compromise muscle maintenance and satiety, limiting functional balance.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
3
Insufficient protein intake and incomplete amino acid profiles hinder muscle recovery and satiety.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
6
Offers moderate variety and adaptability but risks blandness without intentional seasoning and culinary creativity.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
Body Composition ⓘ
3
Likely impairs lean mass preservation and increases muscle loss during fat loss.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
5
Limited calorie control and satiety potential may hinder consistent energy management.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
3
Significantly impairs muscle retention during calorie restriction due to inadequate protein intake.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
3
Severely limits muscle repair and recovery due to insufficient protein intake critical for athletic performance.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
6
Moderately effective for weight loss when structured to create a calorie deficit but risks muscle loss and poor sustainability without adequate protein.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence 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.