Total Rating
6.2
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
6
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, fiber, and certain phytonutrients due to limited plant-based diversity.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
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.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
6
Offers potential benefits for metabolic control but may lack long-term nutritional balance and sustainability.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
5
Requires strict carbohydrate control and limited food choices, reducing long-term adherence potential.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
6
Requires moderate cost, accessible foods, and some planning effort but may demand strict adherence to specific dietary rules.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
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 moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Emphasizes moderate healthy fats but lacks sufficient EPA/DHA and may imbalance omega-3 to omega-6 ratios.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides moderate fiber from select plant foods but falls short of optimal quantity and diversity for gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
7
Balances macronutrients to support insulin stability and satiety but may lack micronutrient diversity and risk thyroid impact with excessive fat intake.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for severe limitations.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
7
Offers moderate variety and satiety through protein and healthy fats but may lack culinary diversity due to glycemic index restrictions.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent evidence for long-term predictability and flexibility across energy goals.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may lack optimal energy balance and evidence for lean mass preservation during fat loss.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for high-intensity training and may compromise energy availability for endurance athletes.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and insulin management but may lack long-term sustainability and robust evidence for sustained fat loss.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.