Total Rating
6.0
out of 10
5.1
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.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
Nutrient Density ⓘ
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
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.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
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
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
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.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained 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 restriction but lacks robust evidence for sustained fat loss and long-term adherence.
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.