Total Rating
3.4
out of 10
5.5
out of 10
Metabolic Health ⓘ
3
Likely promotes metabolic dysregulation through high saturated fat, processed ingredients, and limited nutrient diversity.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
3
Severely lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) due to limited food diversity and poor bioavailability.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
2
Primarily calorie-dense with minimal essential nutrients and phytonutrients.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for chronic disease risks due to restrictive nature and possible nutrient deficiencies.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
4
Limited flexibility and potential for nutritional imbalance reduce long-term adherence potential.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
2
Severely restricts social, travel, and daily routine flexibility while inducing significant stress and cognitive load.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
Offers affordable, accessible ingredients with minimal preparation effort but limited variety may challenge long-term adherence.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
4
Limited protein and fiber content may lead to hunger and cravings despite high energy density.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
4
Relies heavily on ALA with limited EPA/DHA, lacks balanced omega-3 to omega-6 ratio, and may include processed fats.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources and fails to meet minimum daily requirements for gut and metabolic health.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
2
Severely detrimental to gut microbiome diversity and digestive health due to low fiber, processed ingredients, and lack of prebiotic/fermented foods.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
2
Severe nutrient deficiencies and extreme caloric restriction disrupt multiple hormonal systems, including insulin, cortisol, sex hormones, and thyroid function.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
3
Severely restricts carbohydrates and prioritizes saturated fats, compromising metabolic health and long-term adherence.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and optimal distribution for sustained recovery.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
2
Lacks flavor, variety, and palatability, leading to poor adherence and dissatisfaction.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks robust evidence for sustained fat loss without significant muscle loss.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
5
Provides structured calorie intake for surplus but lacks flexibility for deficit and lacks robust scientific evidence for long-term energy management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
4
Severely restricts energy intake, risking muscle catabolism despite high protein content.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
4
Limited protein and micronutrient density compromise recovery and performance without strategic supplementation.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
5
May provide short-term satiety but lacks robust evidence for sustained fat loss or long-term metabolic benefits.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.