Total Rating
7.2
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
Moderately improves blood pressure and reduces inflammation but has limited impact on broader metabolic markers.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
8
Generally meets essential micronutrient needs but may require careful planning to avoid deficiencies in specific vitamins/minerals.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with emphasis on whole foods but may lack phytonutrient diversity and bioavailability optimization.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
8
Effectively reduces cardiovascular risk and supports blood pressure management with strong population-level evidence.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
9
Offers practical flexibility and affordability while supporting long-term health without extreme restriction.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
8
Balances social flexibility and practicality while requiring moderate planning adjustments.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
8
It is generally affordable, accessible, and easy to plan and prepare with minimal lifestyle disruption.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Moderately supports satiety through fiber and protein but lacks strong evidence for sustained appetite suppression.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Limited emphasis on omega-3 sources and potential reliance on processed foods reduces fat quality benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from whole foods but lacks emphasis on fiber diversity and functional outcomes.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Moderately supports gut health by reducing sodium-related inflammation but lacks emphasis on fiber diversity and fermented foods.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
4
Limited impact on hormone regulation due to minimal direct influence on key hormonal pathways and lack of focus on micronutrient or macronutrient balance critical for hormonal support.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Neutral impact on macro balance as sodium restriction does not inherently define protein, carbohydrate, or fat distribution.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed quality sources but lacks optimal amino acid balance and digestibility in typical adherence patterns.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Requires careful seasoning to maintain flavor but can be enjoyable with effort.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Limited direct impact on fat-to-muscle ratio due to primary focus on sodium reduction rather than caloric or macronutrient optimization for body composition.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
4
Limited support for intentional calorie regulation due to focus on sodium rather than structured energy intake management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
5
Limited direct impact on lean mass preservation due to lack of specific protein or energy optimization for muscle retention.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
May impair hydration and electrolyte balance critical for athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, primarily due to modest calorie deficit potential and lack of long-term study support.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.