Total Rating
6.0
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
7
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified foods.
Nutrient Density ⓘ
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
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.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
Weight Loss ⓘ
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
6
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability 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.