Total Rating
7.2
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
Moderately improves blood pressure and reduces inflammation but has limited impact on broader metabolic markers.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
8
Generally meets essential micronutrient needs but may require careful planning to avoid deficiencies in specific vitamins/minerals.
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 ⓘ
7
Offers moderate nutrient density with emphasis on whole foods but may lack phytonutrient diversity and bioavailability optimization.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
8
Effectively reduces cardiovascular risk and supports blood pressure management with strong population-level evidence.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
9
Offers practical flexibility and affordability while supporting long-term health without extreme restriction.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
8
Balances social flexibility and practicality while requiring moderate planning adjustments.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
8
It is generally affordable, accessible, and easy to plan and prepare with minimal lifestyle disruption.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
6
Moderately supports satiety through fiber and protein but lacks strong evidence for sustained appetite suppression.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
6
Limited emphasis on omega-3 sources and potential reliance on processed foods reduces fat quality benefits.
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 ⓘ
7
Provides moderate fiber quantity from whole foods but lacks emphasis on fiber diversity and functional outcomes.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
6
Moderately supports gut health by reducing sodium-related inflammation but lacks emphasis on fiber diversity and fermented foods.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
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.
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 ⓘ
5
Neutral impact on macro balance as sodium restriction does not inherently define protein, carbohydrate, or fat distribution.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
6
Provides moderate protein sufficiency with mixed quality sources but lacks optimal amino acid balance and digestibility in typical adherence patterns.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
6
Requires careful seasoning to maintain flavor but can be enjoyable with effort.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
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.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
4
Limited support for intentional calorie regulation due to focus on sodium rather than structured energy intake 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 ⓘ
5
Limited direct impact on lean mass preservation due to lack of specific protein or energy optimization for muscle retention.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
5
May impair hydration and electrolyte balance 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 ⓘ
5
Limited evidence for sustained fat loss, primarily due to modest calorie deficit potential and lack of long-term study support.
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.