Total Rating
6.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved lipid profiles and inflammation reduction but may vary based on diet quality and individual factors.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse phytonutrients but may lack bioavailability optimization and risk calorie-dense processed foods.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers significant disease prevention benefits but requires careful planning to avoid nutrient deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate sustainability due to flexibility in food choices but may face challenges with strict adherence, planning, and social integration.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and long-term adherence due to strictness and planning demands.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires significant planning, cost, and effort to maintain without compromising nutritional adequacy.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Offers moderate satiety through fiber and plant protein but risks hunger if not balanced with adequate protein and healthy fats.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have imbalanced omega-6 intake.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance if relying on processed plant foods or insufficient variety.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Promotes gut microbiome diversity and fiber intake but may lack fermented foods and require careful planning to avoid digestive discomfort.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate hormonal support but risks deficiencies in B12, iodine, and zinc if not carefully balanced.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may struggle with fat quality and adaptability for diverse goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate protein with careful planning but faces challenges in amino acid completeness and digestibility compared to animal sources.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and culinary creativity.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Can improve fat loss with adequate protein but risks muscle loss if not carefully managed.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Offers moderate satiety through fiber but lacks consistent structure for precise calorie control and flexibility for surplus/deficit adjustments without tracking.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Can preserve lean mass with adequate protein and energy intake but risks deficiency if not meticulously planned.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
7
Supports athletic performance with adequate protein and carbs but requires careful planning to avoid micronutrient deficiencies.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Effectively supports calorie deficit and fat loss when well-structured but risks sustainability issues and weight regain if not balanced with flexibility.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.