Total Rating
6.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
It moderately improves blood glucose control and lipid profiles but may elevate LDL in some individuals and lacks robust long-term evidence for sustained metabolic benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, fiber, and certain phytonutrients due to limited plant-based diversity.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Offers moderate nutrient density with a focus on whole foods but limits phytonutrient diversity and may prioritize calorie-dense animal proteins over plant-based nutrient sources.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers potential benefits for metabolic control but may lack long-term nutritional balance and sustainability.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires strict carbohydrate control and limited food choices, reducing long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Its strict carb restrictions limit social flexibility and travel adaptability, creating practical challenges for daily integration.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires moderate cost, accessible foods, and some planning effort but may demand strict adherence to specific dietary rules.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein and low-glycemic carbs to reduce hunger but may lack sufficient fiber and long-term sustainability for some.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Emphasizes moderate healthy fats but lacks sufficient EPA/DHA and may imbalance omega-3 to omega-6 ratios.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber from select plant foods but falls short of optimal quantity and diversity for gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Balances macronutrients to support insulin stability and satiety but may lack micronutrient diversity and risk thyroid impact with excessive fat intake.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for severe limitations.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and nutrient density in some variations.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers moderate variety and satiety through protein and healthy fats but may lack culinary diversity due to glycemic index restrictions.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for sustained lean mass preservation and resistance training compatibility.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent evidence for long-term predictability and flexibility across energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may lack optimal energy balance and evidence for lean mass preservation during fat loss.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for high-intensity training and may compromise energy availability for endurance athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and insulin management but may lack long-term sustainability and robust evidence for sustained fat loss.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.