Total Rating
5.1
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May modestly improve insulin sensitivity but risks metabolic stress with extreme protein restriction.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Likely insufficient in critical micronutrients like B12, iron, and iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
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.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
May reduce chronic disease risk in specific populations but risks nutrient deficiencies and long-term sustainability challenges.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
6
Moderate flexibility and practicality but may require careful planning and could lead to social or psychological challenges.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
5
Limited adaptability to social and travel scenarios while maintaining practicality and minimizing cognitive load.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
It requires moderate adjustments to meal planning and sourcing affordable protein alternatives but remains accessible and feasible for most lifestyles.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
4
Limited protein may increase hunger, but fiber and volume can partially compensate for satiety.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
5
Relies heavily on plant-based fats with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
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 ⓘ
4
Typically lacks sufficient fiber diversity and quantity to support optimal gut and metabolic health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
May offer moderate fiber and prebiotic potential but lacks consistent evidence for microbiome diversity or digestive benefits.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
5
May disrupt satiety hormones and micronutrient balance, but can support stable glucose if well-formulated.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
4
Insufficient protein may compromise muscle maintenance and satiety, limiting functional balance.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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 risks insufficiency if intake is not carefully managed.
Taste ⓘ
6
Offers moderate variety and adaptability but risks blandness without intentional seasoning and culinary creativity.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
3
Likely impairs lean mass preservation and increases muscle loss during fat loss.
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
Limited calorie control and satiety potential may hinder 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 ⓘ
3
Significantly impairs muscle retention during calorie restriction due to inadequate protein intake.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
3
Severely limits muscle repair and recovery due to insufficient protein intake critical for athletic performance.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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 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.