Total Rating
3.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
3
Severely restricts nutrient diversity, risking metabolic instability and deficiencies.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Fails to meet essential micronutrient requirements like B12, D, iodine, and calcium without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
3
Relies on narrow food selections with low phytonutrient diversity and potential nutrient imbalance per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Limited nutrient diversity and potential deficiencies risk undermine long-term health benefits.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
2
Extreme restriction and short-term nature severely limit long-term sustainability.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
2
Severe restrictions limit social engagement, travel flexibility, and daily routine integration, causing significant practical challenges.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
4
Requires strict adherence, limited food variety, and potential for boredom or nutritional imbalance.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Limited protein and fiber variability may lead to inconsistent satiety and hunger spikes.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Limited omega-3 adequacy and potential imbalances due to reliance on ALA without EPA/DHA.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and practicality for long-term gut health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
3
Severely limits microbiome diversity and risks nutrient deficiencies, impairing gut and immune function.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
2
Severe micronutrient deficiencies and caloric restriction disrupt hormone regulation and metabolic stability.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing single-food sources, leading to metabolic and nutritional imbalances.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
4
Limited amino acid diversity and potential for incomplete protein profiles due to reliance on single food sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
2
Severely limits flavor variety and leads to rapid satiety and dissatisfaction.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss while promoting fat reduction, but may support fat loss with adequate caloric intake.
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 ⓘ
3
Limited flexibility and predictability in calorie management due to rigid structure and lack of evidence for sustained energy balance.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
3
Severely limits protein diversity and energy density, risking muscle catabolism and inadequate amino acid intake.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
3
Severely restricts energy, protein, and micronutrient diversity, risking underfueling and impaired recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
4
Limited calorie deficit potential and high risk of short-term weight loss without sustained fat reduction or metabolic harm.
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.