Total Rating
3.3
out of 10
5.5
out of 10
Metabolic Health ⓘ
3
Severely restricts nutrient diversity, risking metabolic instability and deficiencies.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Fails to meet essential micronutrient requirements like B12, D, iodine, and calcium without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
3
Relies on narrow food selections with low phytonutrient diversity and potential nutrient imbalance per calorie.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
Limited nutrient diversity and potential deficiencies risk undermine long-term health benefits.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
2
Extreme restriction and short-term nature severely limit long-term sustainability.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
2
Severe restrictions limit social engagement, travel flexibility, and daily routine integration, causing significant practical challenges.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
4
Requires strict adherence, limited food variety, and potential for boredom or nutritional imbalance.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
5
Limited protein and fiber variability may lead to inconsistent satiety and hunger spikes.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
5
Limited omega-3 adequacy and potential imbalances due to reliance on ALA without EPA/DHA.
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 ⓘ
5
Provides moderate fiber quantity but lacks diversity and practicality for long-term gut health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
3
Severely limits microbiome diversity and risks nutrient deficiencies, impairing gut and immune function.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
2
Severe micronutrient deficiencies and caloric restriction disrupt hormone regulation and metabolic stability.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing single-food sources, leading to metabolic and nutritional imbalances.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
4
Limited amino acid diversity and potential for incomplete protein profiles due to reliance on single food sources.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
2
Severely limits flavor variety and leads to rapid satiety and dissatisfaction.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss while promoting fat reduction, but may support fat loss with adequate caloric intake.
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 ⓘ
3
Limited flexibility and predictability in calorie management due to rigid structure and lack of evidence for sustained energy balance.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
3
Severely limits protein diversity and energy density, risking muscle catabolism and inadequate amino acid intake.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
3
Severely restricts energy, protein, and micronutrient diversity, risking underfueling and impaired recovery.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
4
Limited calorie deficit potential and high risk of short-term weight loss without sustained fat reduction or metabolic harm.
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.